Half Frog
Ardha BhekasanaA prone backbend drawing one heel toward the hip to stretch the quad and open the chest. An accessible way into deeper backbends and quad length.
- 01Lie face down and prop onto the left forearm.
- 02Bend the right knee and reach the right hand back to the top of the foot.
- 03Rotate the elbow toward the ceiling and cup the toes with the fingers pointing forward.
- 04Press the foot toward the outer hip to stretch the front thigh.
- 05Keep the chest lifted and the hips square to the floor.
- 01Press the foot toward the hip, not the midline.
- 02Keep both hips grounded and square.
- 03Lift the chest to balance the backbend.
- 01Feeling it in the knee rather than the thigh — ease off and keep the foot tracking to the outer hip.
- 02Letting the pressed-side hip lift — keep both hips down.
- 03Collapsing the chest — keep the supporting forearm active and the sternum lifted.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.