भेकासन

Bhekāsana

Frog Posture

Sources: Haṭha Ratnāvalī 3.62 · Gheraṇḍa Saṃhitā 2.34

Classical Description

The Haṭha Ratnāvalī describes:

“Lying face down, bend the knees and bring the heels toward the buttocks. Grasp the tops of the feet with the hands and press the feet toward the floor beside the hips. Lift the chest. This is Bhekāsana.”

The name derives from bheka (frog), for its resemblance to the hind legs of a frog.

Technique

  1. Lie face down with legs extended
  2. Bend the knees and bring the heels toward the buttocks
  3. Rotate the hands backward and grasp the tops of the feet
  4. The fingers of the hands point forward, same as the toes
  5. Press the feet toward the floor beside the hips
  6. Lift the chest and head
  7. The elbows point upward
  8. Maintain deep breathing

Benefits According to the Texts

The Gheraṇḍa Saṃhitā indicates:

  • Strengthens the back
  • Deeply stretches the quadriceps
  • Increases flexibility in knees and ankles

The Haṭha Ratnāvalī adds:

  • Stimulates the abdominal organs
  • Opens the hips and groin
  • Improves posture

Notes

Bhekāsana is distinct from Maṇḍūkāsana (also “frog posture”), although both take their name from amphibians. While Maṇḍūkāsana emphasizes hip opening in a seated position, Bhekāsana is a prone backbend that intensely stretches the quadriceps. The posture can be practiced with one leg (Ardha Bhekāsana) as preparation. Special caution is required for the knees; do not force if there is joint pain.