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Bhekasana (Sanskrit: भेकासन; IAST: Bhekāsana), Mandukasana, or Frog posture is an [[asanas]].
== Etymology Technique==# Start by lying down on your front,# Inhale, come up onto the forearms so that you can lift your head and upper torso.# Exhale, bend your right knee and bring the heel toward the right hip. Using the left forearm for support, reach back with your right hand and clasp the inside of your foot. Using the bind for suppots bring the left leg into the same position.# Inhale, rotate your elbows toward the sky, so that your hands are over the top of the feet. (Your palms should be on the tops of the feet) Using the hands press the heels down towards the floor.# Square your shoulders with the front of the making sure they are down and away from the ears. Keep the chest lifted.# Keep the breaths long and strong,# Exhale, release the posture, come into relaxation.<ref name="Technique"/>
==Effects==*Though prolonged practice can cure flat feetThis posture is beneficial for the back as it strengthens the muscles of the back. It also helps improve posture.*Relieves pain in It extends the hips and the heels due quadriceps.* It is a very good posture to calcaneal spurs rejuvenate the knee joints as the psoas muscles and the quadriceps are stretched in knees due to goutthis pose.* It improves digestion by stimulating the abdominal organs.* This posture extends the entire front and back of the body and strengthens joints and muscles throughout the body.*Stretches anklesIt extends the throat, thighs chest and groins, abdomen and chest, and throatgroin, thighs and deep hip flexors (psoas)ankles<ref name="Effects"/> ==Related Asanas==*Strengthens the back muscles[[Adho Mukha Svanasana]]*Improves posture[[Garudasana]] ==Special requisites== ==Initial practice notes==*Stimulates Support the lift of the upper torso with a bolster under your lower ribs, and press your free forearm on the organs floor in front of the abdomenbolster.<ref name="Initial practice notes"/> ==References== <references> <ref name="Technique">[http://pranayoga.co.in/asana/bhekasana-frog-posture/ "Methodology"]</ref> <ref name="Initial practice notes">[https://www.yogajournal.com/poses/half-frog-pose "Beginers tips"]</ref> <ref name="Effects">[http://vinyasayogaacademy.com/blog/benefits-of-yoga-ardha-bhekasana-half-frog-pose/ "Benefits"]</ref> </references> ==External Links==* [http://stylesatlife.com/articles/bhekasana/ Bhekasana on ]* [http://www.yogawiz.com/Yoga-Poses/yoga-asanas/half-frog-pose-ardha-bhekasana.html Bhekasana on ]*Awakens the kundalini[https://www.yogapedia.com/definition/6439/bhekasana Bhekasana on ]
[[Category:Yoga]]
