Bhekasana Yoga. Intro, Benefits & Steps to Perform

Yoga includes a wide range of exercises that will help you to get rid of joint pain and cracking sounds of the knee joint. One of the best among these is Bhekasana Yoga. It is an outstanding asana for those who want to strengthen the internal organs, particularly the stomach, or rejuvenate their knee joints. This frog pose can be practised by anyone, even beginners, with a little assistance. Frog pose is a stretching and bending exercise for an intermediate level that stretches the entire body and increases overall flexibility.

Bhekasana is a Sanskrit word in which Bheka means Frog and Asana means Pose. It gets its name because, when done appropriately, the body looks like a frog. This is called a reclining position when you lie on your stomach on the floor. It targets the muscles of the biceps, triceps, quadriceps, knees, lower back, abs, ankles, and feet. Some yoga instructors begin this Pose with the half-frog Pose or Eka Pada Bhekasana because it is difficult to spread the legs by the sides.

It is a challenging pose and requires flexibility, even for those who have been practising yoga for some time. Before attempting it, one must gradually increase their range of motion. The middle of the back is flexed, the knees are bent, and the feet are pushed to the ground in the Bhekasana Yoga pose.

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How to do Bhekasana Yoga?

To perform Frog Pose, which is an advanced stretching exercise, you need a lot of flexibility. Initially, it might be difficult for you. You must follow these steps if you don’t know how to do Bhekasana.

Preparing for the Asana

  • To begin, lie straight on the floor on your stomach.
  • Now expand your arms back, and your face should be downwards.

Coming on how to do Bhekasana yoga

  • Firstly exhale; now, fold your knees and bring your heels closer to your thighs. Afterwards, use your hands to grab the upper portion of your left and right feet.
  • Now take two deep breaths.
  • After that, turn your hands over and put your wrists on the tops of your feet so that your fingers touch the toes and face the head. The elbows ought to be pointing up.
  • Bring the feet closer to the floor and press the hands down. Lift the trunk off the floor simultaneously and raise your head. Make sure your thighs and core are engaged.

Getting your feet close to the floor might be difficult at first. But once you start practising, you can touch the ground.

Hold the position for 15 to 30 seconds while taking some deep breaths.

Releasing the Pose

  • Take a longer, deeper breath when you’re done. Release the hands and lower the head and trunk with an exhalation.
  • Relax and straighten your legs now.

Benefits of Bhekasana Yoga

 Here are some benefits of Bhekasana:

Enhance the functioning of Adrenal Glands

Energy enters the body when the adrenal glands are stimulated. A deep stretching of the stomach and kidney first improves adrenal gland function. It also puts pressure on the lower abdomen, making good hormones that help digestion.

Helps in the Right Functioning of the Reproductive System

It helps the reproductive and other internal organs work better. For instance, the frog posture provides a deep stretch because all the internal organs and hormones necessary for the reproductive system’s proper operation are activated.

Enhance the Flexibility

The backbend improves mobility in the yoga half-frog pose and the yoga frog pose. Additionally, it improves the flexibility and range of motion of the various body parts. It also stretches the legs and hips, which helps strengthen the legs and opens up the muscles. The arms, shoulders, and chest all benefit from a thorough stretch of the upper body.

Improves Breathing

 The body is bent back in the Bhekasana Yoga, and the lungs and chest are under enough pressure. This means that the muscles in the chest are stretched, which makes it easier to breathe.

A Firm Stretch throughout the Leg

 From the hips to the tips of the toes, the lower body is stretched deeply in Bhekasana Yoga. The hamstrings, calves, ankles, feet, and quadriceps feel deep stretches throughout the leg. If athletes incorporate this Pose into their routine, it works well for them.

Strengthens the muscles in the chest, shoulders, and arms

In Frog Pose (Bhekasana), you must control your body well. This works the muscles in the upper body, particularly the arms, chest, and shoulders. As a result, regular Bhekasana yoga poses gradually build strength by maximizing muscle expansion.

Mistakes you should avoid while performing Bhekasana Yoga

  • You can achieve the benefits of this Pose when you keep your back flat and the core tight. Although it is difficult to engage the core, it aids in releasing the muscles in the inner thighs and hips; it can be cultivated with a little practice. You can use props if required to get the posture right.
  • New learners will face trouble lowering their bodies and keeping their knees apart. But you should practice it regularly, and you will feel the stretch. But make sure not to force your body, as it can lead to injuries.
  • One of the major benefits of Bhekasana pose is deep breathing, but do not hold your breath as it takes away the energy.

Who should not perform this Pose

  • If you have problems with your stomach, knees, and lower back, avoid doing Bhekasana yoga.
  • To avoid back injuries, make sure to warm up and exercise the core muscles.
  • To prevent injuries to the knee and ankle, press the knee gently into the ground.
  • Practising without supervision is not recommended for people with high or low blood pressure.
  • If you feel uncomfortable at any point during the practice, leave and take a break; avoid forcing yourself. Before moving on to this, try the half-frog yoga pose first.

In conclusion, Bhekasana yoga is a difficult and demanding position. It can result in severe hip, back, and groin injuries if done incorrectly. If you are a beginner, this Pose should be practised under the supervision of an experienced instructor. To avoid injuries, work on strengthening the muscles. It can correct posture, build muscles that support the spine, and improve flexibility when done correctly and consistently.

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