Jackson Free Press

Ardha Bhekasana

(Half Frog Pose)

Coming into the pose: Lie on your belly and prop yourself up onto your forearms. Cross your right forearm in front of your chest, bend your left leg at the knee and reach back with your left hand to hold your left foot. Draw your left heel toward your left buttock. Hold for 30 to 60 seconds, breathing comfortably. Release and repeat with your right leg.

DO: • Square your shoulders and chest.

• Keep your thigh bones parallel to each other.

• Press the front of both hips evenly into the floor.

• Lengthen your spine from tailbone to sternum to the crown of your head.

• Engage your hamstring to lengthen your quadriceps.

DON'T: • Do this pose if you have pain in your lower back, knee or shoulder.

• Let your knee splay out to the side.

• Hold your breath.

BENEFITS: • Improves flexibility of the quadriceps, groins, deep hip flexors (psoas muscle group) and ankles.

• Strengthens the back muscles.

• Stimulates the abdominal organs.

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