Frog Pose

Yoga Poses

Frog pose Bhekasana


Frog pose is a front lying backbend that requires a moderate to high degree of strength and flexibility. Preparatory poses include common front lying backbends such cobra and sphinx. Like Frog pose, these building block postures simultaneously open the chest and strengthen the back. But Frog pose, however, provides additional benefits, stretching the fronts of the legs and feet.

Begin on the belly, with the legs stretched out behind. Bring the forearms onto the mat as in sphinx pose. Bend the legs back, heels reaching towards the buttocks. Turn and look over your right shoulder and reach back with the right hand. Press the palm of the hand on the top of the right foot and cup your fingers around the toe. Once you have a good grab on the foot, turn head and gaze back to centre. Balance on your hips bones, the turn over the left shoulder, reach back and place the left palm on the front of the left foot. Bring the gaze back to centre and hold for 5-10 breaths. To exit the pose, release the feet one at a time, bringing arms back to sphinx pose.

Teacher Queues

Visualization Comments

To lift the chest higher and breath easy in the frog pose, let the pelvis sink into the mat. Wiggle the hips and pelvis into a comfortable position and ground them.  Imagine your hips bones are rockers, as you press the feet into the palms, rock back to lift the chest higher. Breath into the back lung and open the chest.

Technical Comments

From Sphinx pose, keep the elbow bent to grab the front foot. Lift the forearm off the mat and pivot the elbow to bring palm to cup the foot.

Benefit Comments

  • Opens hips and shoulders
  • Strengthens inner thighs (adductors)
  • Stretches quadriceps, tibialis anterior (front shin muscles), keens, ankles and Achilles tendon
  • Massages inner organs and improves digestion
  • Strengthens back muscles

Watch Out For:

  • Twisting the back; keep hips square
  • Straining to cup feet: use straps around ankles
  • Rolling forward or sideways: place bolster under ribcage
  • Discomfort from resting on hip/pelvis; place blanket under pelvis


  • Knee, shoulder, ankle, back, hip injuries
  • Pregnancy


  • Half frog: Complete one leg at a time
  • Place bolster under ribcage
  • Grab feet with strap


  • Yin Frog: Start from wide leg child pose, extend arms forward, sliding upper body along floor until prone, bring feet apart

Yoga Counter Poses

  • Child pose¬†(Balasana)
  • Downward facing dog (Adho Mukha Svanasana)
  • Corpse Pose (Savasana)

Written By: Brenda Hamlet

Brenda Hamlet is a RYT 200 yoga teacher and journalist. More information about Brenda can be found at

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