Ardha Bhekasana

Half Frog Pose

Benefits:
Physical:

• Helps in the proper secretion of insulin from the pancreas of this hormone
• Good for the reproductive system
• Strengthens and tones the quadriceps
• If practiced carfully it will help the recovery from a twisted ankle 

Emotional:

• Activates the Adrenal Glands helping to govern sudden bursts of energy and heat, like the fight or flight response

Cautions:

• Stomach problems.
• Not to be done when pregnant
• Knee or lower back injury
• Be aware of pressure at the ankle
• Be careful with the pressure at the hips and the shoulders

Method:

1. reach behind and take hold of your foot
2. Press down gently feeling the stretch in the quad
3. If you can, prop yourself up on your forearm or higher for a more intense back bend
4. Hold for 3-5 breaths
5. Repeat with the other leg
6. Repeat with both legs then do both at once

 
Props:

• If it is too difficult to reach the foot then use a strap 

Extension:

• take hold of both feet at the same time and gently press down
• Rotate the shoulder to turn the fingers facing forward