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12 variations of asana Frogs in yoga


Yoga involves performing various asanas. Each of them in a certain way affects the state of human health, not only physical but also psychological. Comfortable asanas are just as important as their technique.

For beginners, it is sometimes difficult to make out the names of asanas, since their pronunciation is difficult for an European person to understand. Therefore, some basic basic asanas are called differently. For example, the pose of a dog looking at the floor or the pose of a frog. These names came from the position of the human body, which resembles a particular animal or plant.

The benefits of asanas for the body

During the performance of the asana frog, a person provides himself with health, rejuvenates his body and cleanses the chakras. This effect is due to the opening of energy centers and channels, as well as improving blood circulation in the body.

Performing a frog pose asana is not too difficult. It is available even for those who are just starting to do yoga. This posture can be performed not only by absolutely healthy people, but also widely distributed among those who suffer from many chronic diseases. Its feature is the ease and simplicity of understanding and execution. The positive aspects of a frog pose are:

  • strengthens the immune system
  • improves concentration,
  • improves coordination of movement,
  • strengthens the muscles of the back and abs,
  • strengthens and improves the elasticity of joints and ligaments,
  • enhances blood circulation.

The use of the frog's pose is determined by a certain position of the body during its execution. If you reinforce your movements with special breathing exercises with pranayama, then the benefit will be much greater. For those who suffer damage to joints and ligaments, have ever had fractures or sprains, a frog pose is also suitable, since it can be performed as much as possible.

12 frog poses and techniques for their implementation

The frog pose implies several options for execution. One of the most popular are 12 options. Their technique is slightly different, but each of them has in common.

  1. Classical
  2. Inverted.
  3. Simplified.
  4. Lightweight.
  5. Complicated.
  6. In-depth.
  7. Manddukasana.
  8. Pose of an extended frog.
  9. Frog face down.
  10. Pose number three.
  11. Number two.
  12. Half pose of a frog.

The frog pose in yoga has a lot of variations. Each of them can be applied by one or another person. Moreover, you can select individually, choosing exactly the option that seems the most acceptable for a particular person. The frog pose is also widely used by victims who have injuries or bruises, since there is a lightened version of it.

It is believed that the frog pose allows you to find a good stretch of the legs. As the ligaments and muscles stretch, the legs will become accustomed to stretching, which subsequently will facilitate attempts to sit on the twine, and even on the transverse one.

In the frog position are often newborns. This position is due to the structure of the pelvic bones of children. They may be open for some time. Therefore, in childhood, even children over 3 years old will find it easier to enter the frog pose without any difficulty.

It is believed that this training helps ease joint pain in those who have it, and is also an excellent prevention of joint diseases. The frog's posture improves the passage of kundalini energy.

Girls are a little easier to be in this position due to the characteristics of the body. The frog’s pose is the lying position of the body on the floor, and most often the arms are extended forward, and the stomach rests on the floor, or in the pelvic bones. The pose may vary slightly. Depending on the type of position to be performed, the variation of movements will differ.

The classic frog pose is performed lying on the floor, with the abdomen as close as possible to the floor or tending to it. At the same time, the arms are extended forward, and the legs remain bent at the knees so that they can be brought closer to the body, resembling a real frog.

Ardha bhekasana is a simplified frog pose. It is available even to those who suffer from some diseases of the bone and articular parts. Moreover, the execution is similar to the classical version, but one leg remains straight, and the second is bent at the knee and pressed to the body. It is necessary to try to stretch the body as hard as possible so that the stomach is pressed to the floor.

A lightweight posture involves pressing one leg to the body with your hand, while the other remains free to lie on the floor.


One of the varieties of this position is Manducasana. It is performed in different variations. The first option is adho mukha manddukasana. It is performed in the same position as the classic bhekasana, only the emphasis is made, besides the legs, also on the forearms. At the same time, the arms turn outward, with the elbows up. The palms are also located up.

The legs are turned so that the feet can be pressed as close to the thigh as possible. If the stretching of the legs is not enough, you can place them on the floor so that the feet are on the floor. For an improved workout, you can swing the body from side to side and back, forward. In a dynamic position, the legs will stretch faster.

When light pain occurs, you can stay in this position for a while and feel the sprain of the ligaments and muscles. The back should be flat, the lower back without deflection.

The technique of this position requires some skill. If stretching does not allow, then you can somewhat simplify the implementation. Do not put your hands on your forearms, but leave your hands on the floor. The hips can be slightly raised above the floor, but the legs are left bent at the knees. For this position, you can put an additional mat under the knee joints to reduce the load on them.

Pose effect

This asana allows a person to achieve maximum leg stretching so that in the future you can sit on the twine. The beneficial effect is not only on the physical body of a person, but also on the spiritual. Feelings and emotions are balanced. The body's resistance to stress and depression improves.

With the regular performance of asanas, a person notices an improvement in concentration due to an improved rush of blood to the head. Since many people have clamps in the spine, with the help of this asana, relief of back pain occurs, since the frog's pose relieves the spine well. However, one should be extremely careful so as not to strain the muscles excessively.

Contraindications and limitations

Like any physical activity, this asana has its own contraindications. It should not be performed by people with serious joint injuries and diseases of the spine, as well as people suffering from cancer.

Frog pose is possible only if there are no contraindications. It is impossible to perform for those suffering from migraines, diseases of the circulatory system, as well as pregnant women. During severe and acute diseases it is also necessary to refrain from performing this asana.

Possible mistakes

In order to avoid negative effects on the body, it is necessary to strictly observe the technique of the practice. If a person feels a strong tension in the muscles and ligaments, then you should stop exercising, you must remember that with excessive stress there is a risk of injury, so you should stretch gradually.

If initially you can’t get into the classic frog pose, then you can try to start execution from a simplified view.

What muscles are involved

During the execution of the toad pose, a mass of muscle tissue is involved. First of all, the muscles of the legs are involved, in particular the transverse and anterior surface of the thigh, calves, leading muscles. In addition, the muscles of the abdominal and back muscles of the cortex. In addition, with some varieties of postures, arm muscles are also used.

If the abdominal muscles are not strong enough, then during the lesson you can rest your hands on the floor so that the load is partially on the muscles of the hands.

5 useful features of the classic version

This asana has a very positive effect on the human body. The main positive properties:

  • improved coordination of movements,
  • strengthening the abdominal muscles,
  • strengthening the muscles of the arms, back and legs,
  • can be performed in childhood
  • has few contraindications.

In addition to the above properties, this asana also contributes to weight loss, as it improves blood circulation, especially the abdomen and thighs. Therefore, body fat from this area will go away much faster if accompanied by other workouts.

12 poses Frogs and the technique of their implementation

  1. Lie on your stomach and stretch your arms back.
  2. Bend your knees and bring your heels to the buttocks.
  3. With your hands, grab the arches of the feet (palms should be on their upper part) so that the fingers look forward.
  4. Raise your chest and head with your gaze up.
  5. Press a little on the legs, bringing the heels first to the buttocks, and then to the floor from the outside of the hip joints.

Inverted Frog Supta Bhekasan pose:

  1. Get on your knees (knees together, feet at the width of the hip joints and toes pointing back).
  2. Sit between your feet and place your palms under your feet.
  3. Lean back and lay the crown of your head on the floor.
  4. Pull your hips and feet up.
  5. The hands hold the toes, and the emphasis is on the crown of the head, elbows and knees.
  6. Toes need to reach the level of the hip joints.

Simplified Frog Ardha Bhekasan pose:

  1. Take the classic Frog pose, but only for one leg.
  2. Leave the second leg straight, and with the palm of your free hand rest against the floor.
  3. Pull the torso up, lifting the pelvis from the floor.
  4. Point your toes and the heel of your bent leg toward the floor.

Lightweight Eka Pada Bhekasana, with which it is recommended to begin the development of asana:

  1. Take the pose of Ardha Bhekasan.
  2. Place your free hand in front of you perpendicular to the body.
  3. Bend your free hand at the elbow, focus on the forearm and lift the body up.

Complicated Ardha Bhekasana Ushtrasana:

  1. Kneeling, lean back and place your left hand on your left foot.
  2. Bend your right foot and grab its foot with your right hand so that the fingers and toes are pointing to one side.
  3. Press on the right leg, pressing the lower leg to the back of the thigh.
  4. Over time, complicate the pose by lowering the right hand to the floor (the toes should be practically under the arm), and stretching the left hand back, parallel to the floor.

In-depth Ardha Bhekasana Dhanurasana:

  1. Take the pose of Ek Pad Bhekasan.
  2. Bend your left straight leg at the knee and raise your foot up.
  3. Grab your ankle with your left palm on the inside of the leg.
  4. Pull your leg up, lifting your thigh from the floor.

Execution technique

  1. Get on all fours. Slowly begin to move apart in the knees, feeling intense stretching in the inner thighs.
  2. When you reach the maximum stretch point, stop. Put your feet on the floor with the inner parts so that the heels look at each other.
  3. Place your forearms on the floor parallel to each other.
  4. Make sure that you do not have a deflection in the lower back, turn on the muscles of the press.
  5. Move your pelvis back to your feet.
  6. Relax and take 7-10 calm breaths.

All movements should be soft, smooth, feline. Do not try to master the asana by force. Better to do it more often than less, but with great intensity. If you have a good stretch, you can move to the floor with a slippery surface, put small towels under your knees and bring your knees down / apart.