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Bhekasana

भेकासन / Frog Pose II

September 23, 2024

Table of Contents [Expand All]
Introduction to the Asana

The Sanskrit name is derived from Bheka (भेका) meaning frog and asana (आसन) meaning posture or seat.

Benefits
  • 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.
Steps to perform the Asana: Bhekasana
  • 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.
Common Misalignments / (Mistakes)
  • 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.
Contraindication / Cautions
  • 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.
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