Backbend
Frog Pose
Bhekasana
A full prone backbend where both feet are pressed toward the hips with the hands, opening the quadriceps and hip flexors while lifting the chest.
- ·Stretches thighs and hip flexors
- ·Opens the chest
- ·Strengthens the back
Instructions
- 1Begin on all fours, then slowly slide your knees apart as wide as is comfortable, keeping your ankles in line with your knees.
- 2Lower your forearms to the floor, keeping your elbows under your shoulders.
- 3Flex your feet so the inner edges rest flat on the mat, toes pointing outward.
- 4Tilt your pelvis gently forward to create a mild anterior tilt and deepen the inner groin stretch.
- 5Breathe slowly and allow the hips to sink toward the floor with each exhale.
- 6Hold for 1-3 minutes, then slowly bring your knees back together to exit.
Contraindications & precautions
- ⚠Knee injury or ligament damage — the wide external rotation places significant stress on the knee joint.
- ⚠Hip labral tear or acute hip pain — the deep hip abduction may worsen the condition.
- ⚠Sacroiliac joint dysfunction — the pelvic opening and anterior tilt can destabilize the SI joint.
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