Bhekasana

The Gheranda Samhita names a mandukasana — frog posture — but describes a kneeling seat, not this prone backbend. The pose taught today under the name bhekasana belongs to the twentieth-century Mysore lineage, so we keep the two names distinct.

• Stretches the quadriceps and hip flexors intensely through the pressed-down foot position
• Opens the ankles and tops of the feet, an area often left untouched by other postures
• Encourages chest and shoulder opening as the torso lifts to counterbalance the leg action
• Builds strength in the muscles of the upper back that support the lifted chest
• Deepens a classical backbend without the heavier weight-bearing demand of poses like Urdhva Dhanurasana

1. Lie face down, forehead on the mat, elbows tucked in.
2. Bend both knees and take hold of the outside of each foot.
3. Rotate the hands so the fingers point forward and the heels sit beside the hips.
4. Lift the chest and press both feet down and back towards the floor.
5. Keep the knees no wider than the hips and the neck long.
6. Hold five breaths, release slowly, then rest in balasana.

• Twisting the ankle to force the foot down: rotate the foot in line with the shin and only press as far as the ankle allows without pain.
• Collapsing onto the shoulders: keep lifting the chest and drawing the shoulder blades down the back rather than sinking into the neck.
• Forcing both feet down at once too early: master one side at a time before attempting the full two-sided pose.
• Ignoring knee discomfort: any sharp pain in the knee means the angle needs adjusting or the pose should be released.

• Easier: work one leg at a time (Ardha Bhekasana), keeping the other leg extended.
• Easier: loop a strap around the foot instead of gripping directly with the hand.
• Harder: lift the thighs further off the floor while pressing the feet down.
• Harder: combine with a deeper chest lift, moving toward the intensity of Kapotasana.

Bhekasana opens the front of the body strongly, and the lifted chest is traditionally paired with a full, deep inhalation, using the pose to counter the rounded posture common from long sitting. The intensity of the ankle and thigh stretch tends to demand a calm, steady exhale to allow the muscles to release rather than resist.

The pose appears in the Gheranda Samhita, one of the classical hatha yoga texts, where prone backbends and frog-like shapes are described among the postures said to prepare the body for pranayama and meditation.

Pressing the feet towards the floor lengthens the quadriceps and the front of the ankle while the spine extends, so three areas limit the shape at once. Turning the hands so the fingers point forward before pressing protects the wrist and lets the shoulder do the work. Knee pain here almost always means the hips are lifting or the feet are drifting outward, not that the thighs are too tight.