Bhekasana is a SANSKRIT word that means Bheka means "Frog" and Asana means "Pose". This is also called "Frog Pose" in English. This pose is an intermediate-level stretching and bending exercise that stretches your whole body and provides amazing flexibility to the entire body.
Start with lying down on your stomach in the frog position on the floor. bring up your hand by lifting the upper trunk and the head. bend the right side knee and come to the heel near the hip. use your hands to bring the left side leg towards the left hip by bending the leg. Keep the hands on top of the leg by rotating the elbows. lift your chest slowly and deep breath. stay in this position for 30 to 50 seconds, and start to release the body slowly by a breath out. Lie on the floor and relax few minutes. repeat again with the same steps.
Benefits of Bhekasana 4 yoga:
There are the most important health benefits of Bhekasana are,
1. Bhekasana helps to pressure the abdominal muscles in the body. and this pressure automatically massages the abdominal organs and glands such as the liver, kidneys, pancreas, adrenal glands, intestines, etc. which works better digestion and metabolism.
2. This asana helps to remove the stiffness from the knees. this pose helps to relieve the joint pain in the knees due to Rheumatism
3. Performing this asana makes the leg firm and improves the arch of the leg. it also improves the flexibility and strength of the ankles.
4. Frog pose removes the rigidness of the heels and makes them softer. this pose is very useful for Calcaneal Spurs.
5. This pose helps to improve the strength of the quadriceps and makes them strong.
6. This asana gives gentle pressure on the lower back and middle back. this pressure stretches and massages the muscles of the back, providing it with better flexibility and energy.
7. This pose helps to improve the flow of blood to the spinal columns and removes stiffness from the spine.
8. Continues practices of the Bhekasana open the Kundalini energy. this pose gives a proper flow of prana to the abdomen area. and opens Sacral Chakra and Manipura Chakra.
Step by Step Bhekasana 4 yoga:
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.