Half Frog Pose

Ardha Bhekasana

Support the chest on one forearm and bring the opposite heel toward the hip.

Ardha means half; bheka means frog.

Movement guidance

Preparation
Lie face down and support the chest on one forearm. Bend the opposite knee.
Entry and alignment
Hold the top of the foot with the same-side hand and bring the heel beside the hip only within a comfortable range.
Hold and breathe
Do not twist the knee by pressing the foot with the hand. Keep breathing comfortably without holding your breath.
Exit and next movement
Release pressure before letting go, extend the leg, and lower the chest.