Also known as Half Frog Pose. Bheka means a frog. The action in this asana same of a frog, hence the name. Bhekasana 4 details provided to you by YogaIQ.
1. Remain full length on the floor on the stomach, face Directed down. Stretch the arms back.
2. Breath out, curve the knees and move the heels towards the hips. Stay in the sole of the right foot with the right hand and the sole of the left foot with the left hand. (Step 1) Take two breaths. Breath-out, lift the head and trunk from the floor and look up.
3. Now tum the hands so that the palms touch the higher part of the feet and the toes and fingers point to the head. (Step 2) Push the hands further down and bring the toes and heels closer to the ground. Keep the arms from the wrists to the elbows perpendicular. (Step 3) When the knees and ankles become flexible, the heels can be made to touch the floor.
4. Hold the posture from 15 to 30 seconds, but do not hold the breath. Breath out, release the palms from the feet, extend the legs and relax.
Bhekasana helps the abdominal organs benefit from the exercise as they are pressed against the floor. Due to Bhekasana the knees become firmer and the pose relieves pain in the knee joints due to rheumatism and gout. Bhekasana also gives relief when there is any internal derangement of the knee joints. The weight of the hands on the feet creates a proper curve and so cures flat feet. It helps sprained ankles and strengthens them. The pose also relieves pain in the heels.It makes the heels become softer.