What You Need to Know Prior to Performing Ardha Bhekasana Asana/Half Frog Pose?
Perform the Ardha Bhekasana asana with an empty stomach and a clean colon. Take your meals four to six hours before to your workout to allow your body sufficient time for digestion. Generally, 10 to 12 hours should elapse between meals and practice; hence, it is recommended to perform this asana in the morning. However, due to their hectic schedules, several individuals do not exercise in the morning. These individuals can perform yoga in the evening.
Preparatory Poses
- Bhujangasana (Cobra Pose)
- Setu Bandha Sarvangasana (Bridge Pose)
- Supta Virasana (Reclining Hero Pose)
- Virasana (Hero Pose)
- Yogasana Level – Beginners
- Yogasana Style – Supine
- Yogasana Repetitions – None
- Yogasana Strengthens – Human back
- Yogasana Stretches – Thigh, Thorax, Abdomen, Ankle, Inguinal Region, Major Psoas Muscle, Throat, and More
Effect on Tri dosha by Ardha Bhekasana Asana
The position balances prana and udana vata as well as the prana vata udana vata axis by balancing the pituitary and thyroid glands, opening the lungs and making breathing simple, and reducing tension and anxiety. It stimulates abdominal organs and improves digestion, is useful for the liver and spleen, and so helps to balance samana vata, pachaka pitta, and ranjaka pitta. It is highly stimulating and therefore beneficial for balancing vyana vata. Ardha Bhekasana also improves ovarian function, alleviates menopausal symptoms and monthly cramps, and is beneficial for patients with infertility; it balances apana vata. Consequently, Ardha Bhekasana is advantageous for all vata subtypes.
How To Do Ardha Bhekasana Yoga Posture/Asana?
- Begin in Sphinx Pose by pressing down with all ten toenails, rotating your inner thighs to the ceiling, and pressing your outer ankles toward your midsection.
- Maintaining your left elbow in front of your left shoulder, position your hand such that your fingers point toward your right wrist and your forearm is at an angle.
- Applying pressure with the left forearm causes the left shoulder to roll back and away from the floor.
- Extend your sternum away from your belly button and widen your collarbones to raise and expand your chest.
- As in Chaturanga Dandasana, place your right hand close to your lower ribs with your fingers looking forward and your shoulder at elbow height (Four-Limbed Staff Pose).
- Keep your right knee bent, with your foot pointed toward your right buttock, and anchored to your midline.
- Place your right hand on the top of your right foot, with your fingers still pointing forward.
- Apply a light downward pressure with your right hand while moving the heel of your right foot to the outside of your buttock.
- To intensify the quadriceps stretch, lower your tailbone and elevate your right knee to any degree.
- Continue to raise your chest while pulling your left shoulder back and upward.
- Hold for five to ten breaths, then let go. Repetition on the reverse side
Benefits Of Half Frog Posture/Asana?
- Enhances hip mobility and may reduce back discomfort
The Frog Pose may relieve tightness in the low back, alleviate sciatica pain, and strengthen the back. It is perfect for persons who sit for long durations, which can lead to low back pain and tight hip flexors.
Pose of the Frog may help increase hip mobility, flexibility, and range of motion, which is beneficial for individuals with tight hips from jogging, swimming, or cycling.
- May promote psychological and emotional wellbeing
The addition of breathing exercises to Frog Pose may yield further benefits.
You may, for instance, focus your attention on each breath, the feelings that develop in your body, or a particular place of your body, such as your third eye or heart centre. Additionally, you can consider your alignment.
A new study indicated that mindfulness-based stress reduction approaches dramatically reduce chronic pain, enhance life quality, and improve mental health.
In Yin yoga sessions, Frog Pose is typically held for several minutes. Yin yoga classes frequently include elements of awareness and relaxation, such as breathing techniques.
One study found that those who performed Yin yoga alone or in conjunction with mindfulness techniques lowered their levels of stress, anxiety, and depression much more than those who did not practice either.
The relaxing effect of Frog Pose on the body and mind can help alleviate tension, anxiety, and depression. Although additional high-quality research is required, one study indicated that yoga may help reduce depressive symptoms.
Yoga may also be beneficial for depressed individuals who do not engage in psychotherapy or use antidepressants for different reasons.
- May assist diabetic control
Several yoga techniques, such as postures, breathing exercises, and meditation, have been demonstrated to positively impact the management of type 2 diabetes by regulating blood sugar levels and reducing the risk of complications.
According to one study, yoga positions such as Frog Pose may enhance pancreatic function. Pose holding for at least 30 seconds and gradually extending time may provide the maximum effect.
- May improve circulation and assist with blood pressure management
Frog Pose may increase circulation, hence increasing blood flow and lowering blood pressure.
According to the findings of one study, yoga is most effective for treating high blood pressure when paired with breathing, meditation, and relaxation techniques.
- Could reduce occupational stress
Yoga may lessen the negative impacts of occupational stress, including digestive issues, low back pain, and mood disorders.
What Are the Contraindications and Precautions for Ardha Bhekasana?
Patients with the following conditions should avoid performing Ardha Bhekasana:
- Elevated blood pressure Reduced blood pressure
- Migraine and intense headache
- Insomnia
- Low back ailments and serious back injuries
- Hip injury
- Shoulder and neck injuries
- Knee or ankle arthritic damage
- Weak muscles in the shoulders or low back
- Any recent back or waist surgery
- Spinal cord diseases
- Disorders of the vertebrae
- Hernia
Science Behind Ardha Bhekasana Posture/Asana?
It will result in a very severe stretch for the groyne, inner thigh, and hips. Start cautiously and stop deepening the stance if you get pain. Consistent practise will improve your flexibility and ability to sit further back in the position.
Beginners Tips For Ardha Bhekasana Posture/Asana?
There is a common propensity to roll toward the straight leg, elevating the bent leg’s hip off the ground. Ensure that the tips of your pelvic crest are on the floor and level.
Advanced Changes in Pose
- Maintain a bolster beneath the lower ribs to assist in lifting the upper body.
- Place your unoccupied forearm on the ground in front of the bolster.
- Bhekasana—full frog position (intermediate level)—is a hip-opening pose. Here, both knees are bent at the same time, and both feet are grasped with both hands and put against the butts or the floor, as flexibility allows.
Related Yoga Poses/Asanas –
- Dhanurasana Bow Pose
- Kapotasana – Advanced Pigeon Pose
Reference:
https://www.easyayurveda.com/2020/12/10/ardha-bhekasana-half-frog-pose/amp/#modifications