Frog Pose

A prone backbend that explores the relationship between the front thighs, hip extension, shoulder reach and lifted chest.

“Lie prone. Bend the knees. Lift gently through the chest.”

Bhekasana brings a backbend into the front of the body. The pose asks the thighs, hips, belly, chest and shoulders to take part without hurry. It can be practised as a small shape with one leg at a time, or as a fuller shape with both feet held. The interest is in the conversation between reach, breath and support.

The purpose is not to press the feet to the floor or create a large backbend. The purpose is to explore a clear, steady opening through the front body while the lower back remains spacious and the breath remains available.

1. 1Lie on your front with your legs behind you.
2. 2Place your forearms on the floor and lift your chest slightly.
3. 3Bend one knee and reach back for the foot, ankle or a strap.
4. 4Keep the knee in a comfortable line with the hip.
5. 5Allow the front of the thigh to lengthen without forcing the foot down.
6. 6If this feels steady, explore the second side.
7. 7For both legs, bend both knees and reach back for both feet or straps.
8. 8Let the chest lift through the support of the arms and back body.
9. 9Breathe steadily and stay within a range that feels clear.
10. 10Release slowly and rest on your front.

Instead of searching for the “correct” position, notice:

• •Does the knee feel comfortable as it bends?
• •Can the pubic bone and front hips stay connected to the floor?
• •Is the lower back narrowing or can it remain broad?
• •Can the chest lift without gripping the throat?
• •Are you pulling the foot, or allowing the front thigh to respond?

Let the breath show the scale of the pose. If breathing becomes short or strained, explore less pressure through the hands or return to one leg at a time. A quieter shape may offer more useful information.

Observe the knees, lower back and breath before looking for more depth. Many students will move quickly into the most visible part of the shape. A slower version often reveals whether the backbend is shared through the whole front body or concentrated in one place.

Reflect after practising:

• •What did you notice in the front of the thigh?
• •Did one side feel more available than the other?
• •Could you breathe easily while holding the foot?
• •What changed when you used less effort?

Rather than mistakes, you may notice:

• •Pulling the foot strongly towards the floor
• •Letting the knee drift wide
• •Compressing the lower back
• •Lifting the chin to create height
• •Holding the breath
• •Forcing both legs before one side feels steady

• •Practise one leg at a time
• •Use a strap around the foot
• •Keep the chest low
• •Place a folded blanket under the front ribs
• •Place padding under the knees or thighs
• •Reduce the bend of the knee

• ✓The knees feel comfortable.
• ✓Breathing remains steady.
• ✓The front thighs have been explored without force.
• ✓The lower back feels broad.
• ✓Release feels smooth and unhurried.