Bhekasana (Frog Pose II)

Perform this pose on an empty stomach.

Lie flat on the floor on your stomach.

Stretch the arms back and the face should be downwards.

With an exhalation, fold the knees and bring the heels towards your thighs.

Then grab the upper part of the left and right feet with respective hands.

Take two breaths in this pose.

Then, turn your hands and place the wrists on the upper part of the feet such that the fingers come over the toes, facing towards the head.

Your elbows should be pointing upwards.

Now, press the hands downwards, pushing the feet towards the floor.

Lift the trunk off the floor and raise your head.

Now hold the position for 15-20 sec.

Take a deeper breath. With an exhalation, release the hands and lower the trunk and head.

Now straighten the legs and relax.

Forcing yourself into the position.

Pushing the ankles hard towards the floor. This could injure the ankle tissues.

Imparting too much pressure on hips and shoulders.

Avoid pushing the knees too far beyond your ankles.

Avoid rounding of your back.

Strengthens and stretches the lower back.

Cures flat feet.

Stretches deep hip flexors and opens up the hip joints.

Improves the flexibility of the entire body.

Opens up the chest and improves breathing.

Improves the functioning of the Adrenal Glands.

Activates the hormones and reproductive system, and also relieves menstrual cramps.

Activates the Pancreas and secretes the proper amount of insulin, thus alleviating diabetes.

Improves the function of the pancreas & kidneys, thus enhancing the digestive system.

Improves the flexibility of the entire body.

Provides deep stretch to the legs and muscles.

Improves the digestive system.

Regulate your metabolism, immune system, and blood pressure.

Calms the body of mind.

Provides massage to the lower abdomen and improves digestive function.

Avoid in case of knee, ankle, spine, hips, lower back and rotator cuff pain or injury.

Avoid in spondylosis.

Avoid during pregnancy.

Avoid in case of heart, stomach, abdomen, or intestine-related ailments.

Avoid in case of high or low blood pressure.

Avoid if suffering from insomnia.

Avoid in case of migraine.