Yin

Half Frog Pose

Ardha Bhekasana (Yin)

Lie on the belly, bend one knee, and draw the heel toward the hip.

Benefits: Encourages fascial release, joint mobility, and a calm parasympathetic response. Particularly helpful for releasing front-body tension.
Props: Blanket optional.
Hold Time: 3 to 5 minutes
Cautions and Contraindications: Avoid forcing depth. Back out if you feel sharp, pinching, or electric sensations, especially around knees and low back.
Entering Half Frog Pose: Lie on your belly and bend one knee. Reach back for the foot or loop a strap around it. Draw the heel toward the sitting bone while keeping the pelvis grounded. Take a steady inhale to create length, then use the exhale to settle into the final shape.
Exiting Half Frog Pose: Release the foot slowly. Extend the bent leg back to the floor and rest before switching sides. Pause in a neutral position for a moment before continuing.