Bhekasana Frog Pose
Bhekasana is an advanced prone yoga posture that deeply stretches the quadriceps and hip flexors while opening the chest and shoulders. It involves bending both knees and pressing the feet toward the floor, requiring significant quad and shoulder flexibility.
How to do it
- Lie face down on your mat with your legs extended and arms by your sides.
- Bend both knees and reach back with your hands to grasp the tops of your feet.
- Press your feet toward the floor beside your hips while lifting your chest and thighs off the mat.
- Draw your shoulder blades together and keep your gaze forward.
- Hold the pose for 20-30 seconds, breathing steadily, then release and rest.
Form cues
- keep your knees hip-width apart
- engage your core to protect your lower back
- gently press your feet toward the floor
- lift your chest by squeezing your shoulder blades
- keep your neck long and gaze forward
Breathing: Maintain a slow, rhythmic breath throughout the hold; avoid holding your breath as it increases tension.
Common mistakes
- forcing your feet to the floor which can strain the knees
- collapsing into your lower back which increases compression risk
- holding your breath which limits your ability to relax into the stretch
Muscles worked
Primary: quads. Secondary: hip flexors, chest, shoulders.
Suggested sets & reps
Get fitter
3 sets x 30 seconds, rest 45s
Lose weight
2 sets x 30 seconds, rest 30s
Build muscle
2 sets x 30 seconds, rest 60s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you have lower back or knee discomfort, ease off or choose a gentler stretching option.
- Always stop if you feel sharp or pinching pain in any joint.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Can I do this if my knees hurt?
If you feel sharp pain in your knees, stop immediately. This pose requires significant knee flexion and is not suitable if you have current knee sensitivity.
Where should I feel the stretch?
You should feel a deep stretch in the front of your thighs (quads) and potentially through your chest and shoulders.
How often should I practice this?
As an advanced stretch, it can be practiced 2-3 times per week as part of a dedicated mobility or recovery session.