Bhekasana, or Frog Pose, is an intense backbend performed from a prone position, suitable for intermediate and advanced practitioners. For beginners, it's recommended to start with preparatory poses and simplified variations.
Benefits of Bhekasana
Frog Pose has a profoundly positive impact on many aspects of the physical body, and you'll soon begin to notice its health benefits. Like all backbends, Bhekasana also works deeply on an energetic level.
With just a few weeks of regular practice, you can achieve powerful results:
- Stimulates the digestive system.
- Improves the function of the adrenal glands and pancreas.
- Supports reproductive system health.
- Opens the chest.
- Strengthens the muscles of the shoulders, arms, and chest.
- Alleviates heel pain and softens the heels, providing relief for conditions like heel spurs.
- Strengthens the ankles.
- Promotes the proper arch of the foot.
- Improves blood flow and mobility in the knee joints, making them stronger and reducing rheumatic and gout-related pain.
- Stretches the lower and middle back, enhancing spinal flexibility.
Contraindications
Before incorporating Bhekasana into your yoga practice, it's essential to be mindful of the contraindications.
- Abdominal organ diseases.
- Pregnancy.
- Knee injuries.
- Lower back injuries.
- Injuries to the shoulder, elbow, or wrist joints.
- High or low blood pressure at the time of practice.
- Headaches or migraines.
While recovering from the injuries listed above, practicing Bhekasana may be possible, but it requires extreme caution and constant, mindful awareness of your body's condition.
Preparation
Helpful preparatory poses include:
- Ardha Bhujangasana (Baby Cobra Pose),
- Bhujangasana (Cobra Pose),
- Dhanurasana (Bow Pose),
- Ustrasana (Camel Pose),
- Shalabhasana (Locust Pose).
To strengthen the knees and stretch the thighs:
- Vajrasana (Thunderbolt Pose),
- Virasana (Hero Pose),
- Supta Virasana (Reclined Hero Pose).
Step-by-Step Guide and Variations
- Begin by lying on your stomach with your arms alongside your body.
- Rotate your elbows upward and point your palms toward the back, preparing to catch your feet.
- On an exhale, bend your knees and draw your heels toward your pelvis.
- Reach back and grasp the top of each foot with the corresponding hand.
- Lift your head, neck, and collarbones off the floor, directing your gaze forward and slightly up.
- Rotate your hands so your palms press onto the tops of your feet, with your fingers pointing forward toward your head. Use your palms to gently guide your feet, aiming your heels toward the floor.
- Keep your forearms perpendicular to the floor. Draw your shoulder blades together, lifting your chest forward and up.
- Take several breath cycles here. Breathe calmly and deeply.
- On an exhale, release your feet, straighten your legs, and return to the starting position.
Simplified Variation
- Bend one leg at a time: first, catch your right foot and guide it toward your right buttock with your hand, then repeat on the left side.
- You can also practice Ardha Bhekasana (Half Frog Pose) as a modification.
Advanced Variation
It is recommended to practice this under the guidance of an experienced yoga instructor.
- Try entering the pose from Ustrasana (Camel Pose).
- Practice Supta Bhekasana (Reclined Frog Pose).
Common Mistakes and How to Avoid Them
When practicing Bhekasana, practitioners often make the following key mistakes:
- Tensing the neck and shrugging the shoulders toward the ears.
- Craning the head back too far.
- Applying excessive pressure on the feet.
- Pushing through discomfort in the knees and lower back.
To avoid these errors:
- Reach the crown of your head up, and draw your shoulders down and back.
- Ensure your neck remains a natural extension of your spine.
- Let go of the goal of touching your heels to your buttocks. Practice with gentle awareness, and with time, it will happen naturally.
- Pay close attention to the sensations in your knees and lower back, never pushing into discomfort or pain.
Conclusion
Bhekasana is a key pose that strengthens the body, develops flexibility, improves concentration, and boosts energy, all while cultivating a deep sense of inner acceptance.
References:
- B. K. S. Iyengar. Light on Yoga: Yoga Dipika. Trans. from English — 7th edition — Moscow: Alpina Non-Fiction, 2020.
- https://www.oum.ru/yoga/asany/poza-lyagushki-kak-pravilno-vypolnit/