Ardha Bhekasana Posture

The word “ardha” is derived from a Sanskrit word meaning “half”, “beka” meaning “frog” and “asana” meaning “posture” or “seat”

Steps To Be Followed:

  • Lie down on your chest with your legs together and your forearms beside your body.
  • Inhaling lift your chest up, exhaling bend your right knee and hold your right ankle resting the right thigh on the mat.
  • Press your right heel into your right buttock.
  • Stay in this posture for 7-10 breaths (each breath must be 6-8 seconds).
  • Release your right hand, place your right forearm besides your right chest.
  • Straighten your right knee, place your feet on the mat.
  • Drop your chest on the mat and relax in makrasana.
  • Repeat it on the opposite side.


  • It helps in strengthening the muscles of the back.
  • It helps in stretching the quadriceps and hip muscles.
  • It helps in rejuvenating the knees.
  • It helps in improving the digestion.
  • It helps in stretching the chest, throat and absomen.


Hypertension, Low blood pressure, Migrane, Insomnia, Shoulder injury, Neck injury, Low back injury.

Disclaimer:- Please practice under the supervision of Yoga Teacher/ Yoga expert