Half Frog Pose (Ardha Bhekasana) is a beginner-friendly yoga pose that provides a gentle stretch for the hips and inner thighs. This is a gentle hip opening pose and a great option for climbers looking to keep their hips close to the wall.

Benefits & Muscle Focus

• Offers an external rotation of the hip, promoting flexibility in the hips and hip flexors.
• Provides a mild extension of the spine, which can help to relieve tension in the lower back.

Alignment

1. Start by laying flat on your stomach, legs extended out long behind you. You can cross your forearms at the top of the mat to rest your head, either face down or one ear down.
2. Bend your right leg and bring the right knee in line with the hip, keeping the inner thigh facing down towards the mat. Ensure your right leg is bent to approximately 90 degrees with the toes flexed and facing away from the body.
3. To deepen, work towards squaring your right hip towards the mat by sliding the right knee further away from the body.
4. Hold for several breaths and repeat on the other side.
5. Modifications: add a bolster or blanket underneath the bent leg for extra support and cushion.

Contraindications

• Pregnancy: those who are pregnant or cannot lay flat on their stomach should not do this pose; opt for a similar hip opener on your back or standing.
• Hip or low back injury: those with recent or chronic hip or back injuries should enter this pose with caution.

Practice

• Restore 20: Low Back & Hips for Climbers →