Backward Bends

Eka Pada Bhekasana (Single Leg Frog Pose)

Single Leg Frog Pose
Level: All levels

Eka = one. Pada = the foot. Bheka = a frog.

Organizing the Pose

  1. Lie face down on the mat.
  2. Lift the head and chest up and place the left forearm on the floor across the body with the elbow directly under the shoulder.
  3. Bend the right leg and press the top of the right foot down towards the floor just outside the right hip.
  4. If possible, pivot the right hand so that the fingers and toes point the same way.
  5. Hold the pose for 20 to 60 seconds.
  6. Release out of it and repeat on the second side.

Practice Points

  • Reach the shoulder blade of the front arm forward and down towards the floor.
  • Press the forearm towards you and stretch the sides of the waist and chest forward and up.
  • Press the back hand down on the foot and the foot up into the hand.
  • Press the hip bone down into the floor and lengthen the thigh back towards the bent knee.
  • Draw the top of the foot towards the upper body.
  • Soften and widen the buttocks.
  • Lengthen the tailbone towards the bent knee.
  • Soften and widen the collarbone, shoulder blades and neck.