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Yoga Pose of the Week: Half Frog

Strike a Yoga Pose: Half Frog

If you liked the Lying Side Quad Stretch, here's a pose that will stretch the front of your thighs a little more intensely. It will also target your shoulders and upper back. Since the full expression of this pose involves bending both knees and is very challenging, let's start with bending one knee at a time.

Sanskrit Name: Ardha Bhekasana
English Translation: Half Frog Pose
  • Lie on your belly and prop your torso up with your elbows so they are underneath your shoulders.
  • Cross your right forearm so it's diagonal with your chest. Then bend your left knee and reach your left hand back to hold onto your foot. Work on pressing the sole of your foot toward the floor. Turn your fingers so they are pointing in the same direction as your toes, and lift your elbow up toward the ceiling to give you some leverage. Use your upper body strength to press the sole of your left foot toward the floor. You shouldn't feel any pain in your knee or hip, so if you do, decrease the amount of weight you're pressing into your left foot.
  • Stay here for five deep breaths, then release your foot and do this pose on the right side.
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