Frog Pose (backbend)

Bhekasana

Hold both feet in a prone backbend, bringing the heels toward the sides of the hips.

Bheka means frog.

This is Bhekasana with the feet held, distinct from the wide-kneed Frog at ID 133. The photograph shows an intermediate stage.

Movement guidance

Preparation
Prepare with Half Frog and check that both the knees and shoulders feel comfortable.
Entry and alignment
Bend both knees, hold the tops of the feet, and lift the chest without forcing the heels downward.
Hold and breathe
Do not press the feet to the floor or force their position. Keep breathing comfortably without holding your breath.
Exit and next movement
Release pressure from the feet, let go, and lower the chest and legs.