ARDHA BHEKASANA

Half Frog Pose

Yoga Journal - - YOGAPEDIA -

BEN­E­FITS

Opens and warms your hip flex­ors and quadri­ceps to pre­pare them for the bow in the fi­nal pose

IN­STRUC­TION

Lie on your tummy and prop your­self up on your el­bows. Bend your left knee, and reach back with your left hand to grab the in­side of your foot. De­pend­ing on your up­per-body flex­i­bil­ity, ei­ther stay here and pull your foot closer to your outer hip to stretch the front of your leg, or try slowly ro­tat­ing your el­bow to­ward the ceil­ing as your fin­gers slide over the top of your foot, so the base of your palm is press­ing the top of your foot. Be sure to keep your knee in line with your hip. To in­crease the stretch, main­tain a nat­u­ral curve in your lower back while drawing your but­tocks down. Be sure not to push your foot too hard if it hurts your knee. Hold for 3–5 breaths. Re­peat on the other side.

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