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Hip Opener Asana · Intermediate (Level 3) · Catalog #800072

Frog Pose Bhekasana

Knees wide and shins out with the hips sinking toward the floor. A very strong adductor opener that must be entered slowly.

Practice Frog Pose (Bhekasana) with Illustrated Cues & Breath Timer Open this posture in Ayurveda & Asana Yoga on iPhone & iPad to build custom dosha sequences and track MET energy burn.
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Frog Pose (Bhekasana) — Hip Opener Yoga Posture Illustration

Frog Pose (Bhekasana) — Hip Opener posture targeting Inner Thighs, Hip Flexors, Quads · Slow and even breath · Forward drishti.

Vāta: Pacifies (-1) Pitta: Neutral (0) Kapha: Pacifies (-1)
Sanskrit Name
Bhekasana
Posture Family
Hip Opener
Difficulty
Intermediate (Level 3)
Recommended Hold
60 seconds
Breath Pattern
Slow and even
Drishti (Gaze)
Forward
Target Muscles
Inner Thighs, Hip Flexors, Quads
Energy Expenditure
2.5 METs

Alignment, Breath & Drishti Cues for Frog Pose

Frog Pose (Bhekasana) belongs to the Hip Opener posture family and engages the Inner Thighs, Hip Flexors, Quads at an intensity of approximately 2.5 METs. Knees wide and shins out with the hips sinking toward the floor. A very strong adductor opener that must be entered slowly.

  • Breath Rhythm: Maintain Slow and even throughout the 60-second hold so nervous system tone remains steady.
  • Visual Focal Point (Drishti): Direct the gaze toward Forward to quiet peripheral distraction and stabilize balance.
  • Primary Anatomical Focus: Concentrates mechanical load and mobility across Inner Thighs, Hip Flexors, Quads.
  • Minimum Recommended Age: 12 years (144 months).

Ayurvedic Dosha Profile (Vāta, Pitta & Kapha)

In Ayurvedic asana sequencing (Dosha Provenance: modern-synthesis), every posture shifts Vata, Pitta, and Kapha according to its mechanical compression, heat generation, and grounding stability:

  • Vāta Effect: Pacifies (-1) — pair with slow nasal breathing and unhurried transitions to prevent excess mobility or dryness.
  • Pitta Effect: Neutral (0) — keep the jaw, temples, and abdomen soft when holding for 60 seconds.
  • Kapha Effect: Pacifies (-1) — link into dynamic flows or longer holds when seeking metabolic stimulation.

Contraindications & Safety Precautions

  • Knee injury
  • Groin strain

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