Backward Bends


Bhekasana (Frog Pose)

Frog Pose
Level: Advanced

Bheka = a frog.

Organizing the Pose


  1. Lie face down on the mat.
  2. Bend the knees and place the hands on the tops of the feet.
  3. Exhale and lift the head, chest and shoulders.
  4. Press the tops of the feet down towards the floor just outside the right hip.
  5. If possible, pivot the hands so that the fingers and toes point the same way.
  6. Hold the pose for 20 to 60 seconds.
  7. Release out of it with control.

Practice Points


  • Stretch the sides of the waist and chest forward and up.
  • Press the hands down on the feet and the feet up into the hands.
  • Press the hip bones down into the floor and lengthen the thighs back towards the knees.
  • Draw the top of the foot towards the upper body.
  • Soften and widen the buttocks.
  • Lengthen the tailbone towards the knees.
  • Soften and widen the collarbone, shoulder blades and neck.