Yoga BLOG
The Yoga Frog - Bhekasana (also Mandukasana)
by Nick
on Jul 27 2019
The Yoga Frog - Bhekasana (also Mandukasana)
There are two different names for the yoga frog pose: Mandukasana, which usually refers to the kneeling version, and Bhekasana, the lying version. The frog pose is an ideal exercise for opening the lower body, specifically the groin and hips. It also provides a strong stretch to the lower back. Below, you'll learn everything you need to know about the yoga frog pose, how to perform the exercise, what to keep in mind, and what benefits you can reap.
How is Bhekasana, the Yoga Frog, performed?
First of all, you should find a quiet place that is free from noise or other distractions. To do the exercise, you will need a comfortable mat , two blankets and a yoga bolster . Fold one blanket crosswise, place it on the mat and roll up the other blanket. Place this on top of the folded blanket. Lie face down on the mat. Take your time with this position. Then support yourself on your forearms and breathe in and out calmly and consciously. The distance between your knees should be no more than hip-width apart. Bend your left knee and place your left hand on your left foot. Your elbow should point outwards and be close to your rib cage. Lift your chest and hold this position for three to five deep breaths. Make sure that your breath flows smoothly during the exercise. The exercise opens the hips and groin and has many other benefits.
What are the effects of Bhekasana?
The yoga frog pose can improve the flexibility of the knees, hips, and feet, making them more mobile and strengthening the knee ligaments, making them more elastic. It can also reduce knee pain. The pose can also strengthen the ankles and relieve heel pain. It also stretches the thigh and buttock muscles, and strengthens the abdomen, lower abdomen, and pelvic floor muscles. Fat from the thighs, abdomen, and hips can be reduced. This yoga exercise also stimulates the stomach and spleen meridians, improving deeper breathing and posture. Positive effects on digestive and menstrual problems have also been reported. The pose can contribute to the harmonizing of emotional and impulsive moods, making Bhekasana a good place for relaxation and stress reduction. The yoga frog pose is even said to help with mild depression.
What should you keep in mind when doing Bhekasana?
When doing the yoga frog, it's important to pay attention to your breathing, especially when going in and out of the exercise. This has various positive effects, such as a greater reduction in belly fat . In addition to correct breathing and optimal posture, it's recommended to do the exercise on an empty stomach. If you have existing lower back problems or injuries to your hips, shoulders, knees, or stomach, it's important to be careful with the pose. In these cases, it's advisable to consult a doctor whether the yoga frog is advisable or not. The same applies if you have high or low blood pressure or migraines.
Conclusion
That's everything you need to know about Bhekasana. Viewed from above, the pose resembles a frog lying on its stomach. This gives the yoga pose its name. The focus is on mobility, flexibility, strength, and breathing. The body parts involved are the legs, shoulders, chest, and back. The frog pose is a simple yoga pose that's also suitable for beginners because it's easy to perform. Placing a pillow under your rib cage makes the pose easier.
Image © ivanvess / 123rf.com
by Nick
on Jan 24 2018
Ardha Bhekasana - Half Frog Half Frog, also known as Ardha Bhekasana in Sanskrit, is a variation of Cobra Pose that increases mobility, flexibility, and strength. Your shoulders, legs, and back are most affected in Ardha Bhekasana. Ardha Bhekasana stretches your entire upper body and strengthens the back muscles. In this pose, your chest and the entire front of your body are opened, and your lower abdomen is stretched, giving your internal organs room to expand. By opening your lungs, you can take particularly deep breaths in this pose. Half Frog also stretches your thigh muscles and the muscles around your ankles, making these parts of your body more flexible. Ardha Bhekasana strengthens the shoulders, arms, and neck. The focus during the practice is also on breathing. The exercise is particularly good for women because it can relieve uterine problems and help with menstrual irregularities. It also helps people with flat feet or fallen arches. At the same time, Half Frog pose stimulates your digestive system. The exercise also has a positive effect on the second chakra , which is activated by Ardha Bhekasana, thus stimulating sexual energy. However, avoid Half Frog pose if you suffer from insomnia, migraines, or blood pressure problems. This pose also has a negative effect on the affected body parts—shoulders, back, and knees—if they are injured. If you have knee pain, be gentle when applying pressure to your knuckles. The correct execution of Ardha Bhekasana Before you begin Ardha Bhekasana, check which nostril you breathe through more actively. Then, assume Bhujangasana, Cobra Pose. To do this, lie flat on your stomach, face down. Support yourself on your forearms by placing them on the floor. Your elbows are under your shoulders. Breathe in and out deeply here. Place your hands directly in front of you, palms down. Your torso is in Cobra Pose, chest up. Your legs extend straight behind you. Now begin Ardha Bhekasana by spreading your legs about hip-width apart. Once you've noticed that your right nostril is active, go into Half Frog Pose by moving your left hand to your right elbow until your left arm is in front of you. Now bend your right leg and bring your foot towards your buttocks. You can now raise your right hand and grab your right foot, pulling it toward your hip. Apply gentle pressure to open the hamstring. The stretch will increase if you pull the foot down toward the floor next to your hip. Make sure your elbow is close to your ribcage and not pointed out. Turn your hand over until your fingertips point toward your torso. This rotation will bring your elbow further up and position the heel of your hand against your leg. Now continue to stand up through your chest. Stay in Ardha Bhekasana for at least three deep breaths, then repeat Half Frog on the other side. Tips for the Half Frog
If your back isn't strong enough for the exercise, you can place a pillow under your ribs to help you maintain the position. When performing Half Frog, try to keep your body straight and avoid twisting to the side. Deep breaths will help you settle into the pose. You can also modify the exercise by extending your lower arm. This will further intensify the stretch. You can also prepare for Ardha Bhekasana by practicing Bow Pose , Sphinx Pose, and Hero Pose . Image © summer78 / 123rf.com