Nadi Shodhana · Intermediate · INTERMEDIATE
Bhekasana
Frog pose
What it is
Bhekasana, frog pose, follows locust in the Intermediate Series.
What it looks like
Lying on the belly, you bend the knees and hold the tops of the feet with the hands, turning the fingers forward. You lift the chest and press the feet down beside the hips. It is held for five breaths.
Why it is practised
It opens the front of the body and thighs, continuing the backbend group. It also asks for patience, because the knees need time to adjust to the pressing movement. Like the rest of this group, it is practised with steady breathing rather than force.
What to pay attention to
Press the feet only as far as the knees allow. Keep the knees roughly hip-width. Practise one leg at a time if both feels too strong.
Who it suits
Intermediate students comfortable in locust. A teacher can help you find a starting point; private sessions are available in Dubai or online.
Next in the sequence: Dhanurasana.
Prone, reaching back to the feet and pressing them toward the floor beside the hips.
The chest stays broad. Come out of the pose with the same pace as you entered.
Practise this Intermediate pose in a Mysore-style room, or in a private session in Dubai or online. It is added only when your practice and body are ready.
See session formats, upcoming dates and the shala.