Bhekasana or Frog Pose Easy Guide for Beginners

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About the Pose:

Everything related to life has been included in the science of Yoga and has been learned from it. These things include everything from living beings to matter and being in the conscious. The great yogis of India have also composed many yoga poses after seeing the frog living equally in both water and earth.

For example, Mandukasana, Bhekasana, Ardha Bhekasana etc. In this article, we will discuss about Bhekasan.

The word Bhekasan or Frog Pose is made up of two words of Sanskrit language. The first word is bhek which means frog while the second word asana means ‘to sit’. The mixed meaning of both the words is to sit like a frog.

In Bhekasana or Frog Pose, the back is stretched by turning it backward. A lot of flexibility and strength is needed in the spine of the central part of the body to do this. With its continuous practice, the ankles, knees, and ankles become strong.

That is why in this article we will give you information about what is Bhekasan or Frog Pose, the benefits of doing Bhekasan or Frog Pose, the right way to do it, method, and precautions.

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What Is Bhekasana/ Frog Pose?

Bhekasana or Frog Pose is considered a yoga posture of moderate difficulty in the science of yoga. To do this pose, the body has to be bent backward. That is why it is included in the advanced level postures of a backbend. The practice of Bhekasana or Frog Pose is not that simple either. But the benefits of doing it are many. Bhekasana or Frog Pose is very effective for the following parts of the body :

  • Lower back
  • Biceps and Triceps
  • core (abs)
  • toes and ankles
  • knee
  • quadriceps

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How to Do Bhekasana or Frog Pose step-by-step:

  • Sit down with both knees bent in such a way that the weight of the body is balanced on both the toes and both the knees are very close to the chest.
  • Now bring both the hands down from the sides and position them on the earth in front of the toes in such a way that the fingers are joined together, but the palms are open.
  • The hands should be straight and stretched from the shoulders to the palms. Now putting the weight of your body on these palms, lift both the ankles and the buttocks slightly.
  • The back part of the head, back and buttocks should be in the same line. The weight of the body should be divided on the palms and toes. This figure has become that of a sitting frog.
  • In order to increase the weight balance of the body and the buoyancy power of the muscles, if you practice by observing the process of jumping of the frog, then many other abilities can be developed unintentionally.
  • Special- By resting the buttocks on the toes of the feet, keep both the hands on the ground as shown in the picture. It does not require any special precautions.

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Precautions to be taken while doing Bhekasana or Frog Pose:

Avoid practicing Bhekasana or Frog Pose if you have the following problems.

  • Do not practice Bhekasana or Frog Pose if you have any stomach related disease.
  • Do not do Bhekasana or Frog Pose even if there is a problem related to the knee and lower back.
  • Do not press the knee hard on the ground or else the ankle tissue may be damaged.
  • Gradually increase the amount of pressure on the hips and shoulders.
  • In the beginning, do Bhekasana or Frog Pose only under the supervision of a yoga trainer.
  • You can also do this asana yourself if you have balance.
  • Always consult a doctor before starting the practice of Bhekasana or Frog Pose.

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Do these Poses before doing Bhekasana or Frog Pose:

  • Ustrasana / Camel Pose
  • Dhanurasana/ Archer Pose
  • Supta Virasana/ Reclining Hero Pose
  • Virasana (Virasana/ Hero Pose)

Do these Poses after doing Bhekasana or Frog Pose:

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What are the Benefits of doing Bhekasana or Frog Pose?:

Improves The Functioning Of The Adrenal Glands

The practice of Bhekasana or frog posture brings deep stretch and pressure on the upper part of the abdomen, while the balance created to perform this asana activates the adrenal gland or gland located above the kidney. These glands are of great use to us when we suddenly need to do very strenuous work, such as running to catch a train or flight.

Improves The Functioning Of The Pancreas

The pancreas is located just below the stomach and helps in sending digestive juices or digestive enzymes to the small intestine. The pancreas secretes a hormone called insulin itself. During the practice of Bhekasana, due to the pressure and stretch in the lower abdomen or lower abdomen, the excretion of insulin increases.

Proper Functioning Of The Reproductive System

By doing Bhekasana, there is a deep stretch in the lower abdomen, due to which the internal organs of the abdomen work well. Along with this, our genitals also start becoming active and the level of hormones in the body also starts to be balanced.

Tightens The Quadriceps

During the practice of Bhekasana, there is a deep stretch on the quadriceps (shin) and upper thighs. With this stretch, these muscles not only open up but become stronger as well as become tough. If you want strong legs then practice Bhekasana. This asana is also very beneficial for athletes 

Deep Stretch To The Entire Leg

In Bhekasana, the lower part of the body gets a deep stretch. This stretch extends from the hips to the toes. The deep stretching that comes from its practice is felt to the hamstrings, calves, ankles, toes and quadriceps. This asana also works well for athletes, especially when they make it a part of their daily routine.

Improves The Digestive System

By putting the body’s entire weight on the lower part of the abdomen, this part gets a slight massage from within. This not only strengthens our digestive system but also increases its ability to work.

A Great Chest Opener For Better Breathing

In Bhekasana, the body is turned backward, and even after this, full pressure is put on the upper part of the chest to keep the body in balance. This increases the working capacity of the chest muscles and improves breathing capacity.

Improves The Muscle Strength Of The Arms, Shoulders And The Chest

In Bhekasana, there is a need to keep a lot of control over the body and create balance. This puts pressure on the muscles of the upper part of the body, especially the hands, chest, and shoulders. Due to this, the muscles of the body get a deep stretch and massage. With regular practice, their stamina also starts increasing.

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