Bhekasana aka ‘frog pose’ is a real challenging backbend! This position is a powerful stretch for the front of the body and requires a strong backbend.
How to get into the position
Lying down on your mat, on your front, separate your legs slightly. Then inhale and bend your knees, and reach back and grab the tops of both feet with the hands from the inside (so pivot on the palms of your hands so your wrists point back and your fingers point forward, in the same direction as your toes). On the exhalation, lift your head, chest and shoulders into a backbend.
Hold this position for five full breaths. On the inhalation, lift your chest. On the exhalation, push down on the tops of your feet to bring the toes and heels close to the ground alongside the hips.
Helps improve circulation
Strengthens the back and knees.
Opens the hips
Avoid this posture if you have any injuries to the neck, back, spine, shoulders, hips or knees.
Damian Cadman-Jones is an authorised teacher of Prana Vashya Yoga™