How to Do Frog Pose: 4 Tips for Properly Performing Frog Pose

Frog pose, or Bhekasana (from the Sanskrit words “bheka” meaning “frog” and “asana” for “pose”), is an advanced backbend yoga pose that requires practice and proper flexibility. In this deep stretch, the yogi lays on their stomach with their thighs turned out and flat against the ground, resembling a frog shape. In this pose, the knees are rotated so that the feet come up along the sides of the hips, and the hands push down on the feet.

Frog pose is an advanced move with many benefits, including:

1. 1. Strengthens the back muscles. Consistently practicing frog pose can build back strength, which helps support your spine and improves posture. However, consult a qualified physician before attempting this pose if you suffer from chronic lower back pain or spinal injury.
2. 2. Promotes better circulation. Frog pose opens your chest, which can improve lung function by allowing more oxygen to flow through your system. This increased flow can help improve circulation and tone your respiratory muscles.
3. 3. Stimulates digestion. Frog pose stimulates internal organs like the kidneys, intestines, and liver, which can have a beneficial effect on your digestive system.

Consult a medical professional before attempting frog pose or any new exercise routine. If you’ve had a proper warm-up and are ready to try frog pose, check out the following steps:

1. 1. Start in the plank position. Get down on all fours with your forearms and palms flat against the floor, positioning your shoulders above your elbows. Your hip joints should sit above your bent knees.
2. 2. Widen the knees. Slowly start to widen your legs, pointing your feet and bent knees outward. You should feel a slight stretch in your quadriceps and groin.
3. 3. Grab your feet. Use one arm to stabilize your body and the other to reach back and grab the top of the corresponding foot. Roll down onto the front of your torso while keeping your head raised, and use the other hand to hold the top of the other foot (so your right hand grabs your right foot, and your left hand grabs your left foot). Your toes should now be facing straight ahead.
4. 4. Push your feet toward your hips. With both palms against the top of your feet and your elbows pointed up at a 45-degree angle, gently press down, pushing your heels toward your hips.
5. 5. Breathe, hold, and release. Hold this pose for around 30 seconds (or less, if it’s too intense). Maintain steady breathing, and use your exhalations to deepen the stretch if you’re ready. Slowly release the posture and return to the starting position or transition into another pose.

There are a few tips and modifications to ensure you get the most out of your frog pose, such as:

1. 1. Start simply. Frog pose may be challenging for beginner yogis or those with limited flexibility, and Mandukasana (“manduk” also means “frog” in Sanskrit) may be a more suitable variation to attempt. Start on your knees (in the thunderbolt or diamond pose) and cross your arms in front of your body, pressing on the lower stomach. As you apply pressure, exhale and bend forward, keeping your gaze straight.
2. 2. Try a modification if the full pose is too challenging. If you’re not ready for full frog pose, you can try a wide-legged version instead. From the tabletop position, keep your forearms and palms flat against the floor with your fingers spread. Gently widen your knees until you feel a slight stretch in your groin and inner thighs. Your feet and knee joints should point outwards, and your tailbone should press towards your heels, which, along with gravity, will help bring your hips lower to the floor to activate the stretch.
3. 3. Add a prop. Placing yoga blocks under the forearms or a folded blanket under the knees can help provide additional support to your limbs and joints, making it easier to perform this stretch. Learn about yoga props in our complete guide.
4. 4. Avoid practicing on a full stomach. Frog pose involves putting pressure on the front of your body, which can be uncomfortable on a full stomach. Attempt this pose before mealtime or a few hours after eating to avoid any discomfort.

Proper form and technique are essential to ensure the safety and effectiveness of a yoga practice. If you have a previous or pre-existing health condition, consult your physician before practicing yoga. Yoga poses may be modified based on your individual needs.

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