Category: Backbends
Backbends are asanas in which you gently stretch muscles and joints. They promote suppleness and mobility. Breathing in Backbends has a relaxing effect: you supply your muscles with oxygen and release tension.
VAYUS
Each of the five Prana Vayus plays an essential role in our body and mind. They move and direct energy in specific directions, each with its own special area of influence and function. Frog Pose has its own unique effects on these vayus.
Prana Vayu – Expansion of Consciousness
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In Bhekasana, Prana Vayu is intensely activated through the opening of the ribcage and the deep breathing. This pose helps distribute the life energy in the body by widening the heart space and deepening the breath, which fosters and enlivens the intake of energy.
Vyana Vayu – Expansion and Opening
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Vyana Vayu is harmonized through the comprehensive stretch of the body in Bhekasana. The pose supports the even distribution of energy throughout the body and fosters the connection and integration of body parts, which leads to a balanced flow of energy.
Samana Vayu – The Balancing Force
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Samana Vayu is activated in Bhekasana through the focus on the abdominal area. This pose helps foster inner balance and supports energetic integration by strengthening and harmonizing the center of the body.
CHAKRAS
Anahata Chakra (Heart Chakra)
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Bhekasana opens the heart and fosters self-love and acceptance. After a few rounds of frog pose, you will feel as if you could embrace the world.
Manipura Chakra (Solar Plexus Chakra)
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The asana strengthens the abdominal musculature and self-confidence. After the practice, you will hop through the day confidently and shy away from no challenge.
Swadhisthana Chakra (Sacral Chakra)
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Bhekasana activates the sacral chakra and supports creativity and passion. So if you are looking for inspiration for your next masterpiece, try the frog pose!
KOSHAS
Annamaya Kosha (Physical Body)
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Bhekasana strengthens the musculature and the connective tissue and fosters the flexibility of legs, hips and spine.
Pranamaya Kosha (Energy Body)
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The asana improves breathing so that you can cope better with stress and keep a clear head.
Manomaya Kosha (Mental Body)
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Bhekasana fosters concentration and focus, which can help you stop your merry-go-round of thoughts and be in the here and now.
Vijnanamaya Kosha (Intellectual Body)
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Through the practice of the frog pose, you develop a better body awareness and self-understanding.
Anandamaya Kosha (Spiritual Body)
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The asana can convey a feeling of joy and contentment to you.
DOSHAS
Pitta
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Bhekasana has a cooling and calming effect on Pitta, as the pose fosters a deeper breathing and an opening of the body without increasing the inner heat. This posture helps soothe the fire of Pitta and fosters calm and balance.
Kapha
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Bhekasana reduces Kapha by activating the body and dissolving sluggishness. The pose fosters circulation and metabolism, which helps break down excess Kapha and release energy blockages.
Key Information for Correct Execution
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Common Mistakes
Common mistakes in this posture are the knees falling apart and sinking into the front arm.
Our Tip
One tip is that the Frog is one of the more demanding exercises. Even with the half frog pose you can stretch your thigh musculature sufficiently.
Variations
There are various variations of the frog posture. One option is to begin with the half frog pose, in which only one leg is bent. As support, you can place a blanket under your upper body or place a strap around the back foot.
Physical Effect
Stretching the Quadriceps
Bhekasana stretches the front thigh muscles (quadriceps) and the hip flexors. This stretch can help release muscle tension and improve mobility.
Opening the Chest and Shoulders
Bhekasana opens the chest and shoulders, which improves the flexibility of the upper body. This can help correct posture problems and make breathing easier.
Strengthening the Back Musculature
Bhekasana strengthens the musculature along the spine and the lower back. By holding the position, these muscles are challenged, which leads to better stability and strength in these areas.
Effects on Psyche and Emotions
Stress Relief
Bhekasana can help reduce stress and foster relaxation. The next time you are nervous before an important presentation, take a few minutes for the frog pose and find your inner calm.
Self-Confidence
The asana strengthens self-confidence and self-acceptance.
Emotional Balance
Bhekasana supports emotional balance and fosters the letting go of negative emotions.
Props
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Author of this Asana
Manish Rana is a certified yoga teacher and founder of asanaverse.de. He writes about topics around yoga, ayurveda and meditation. Manish owes his deep connection to yoga to his Indian roots, through which he came into contact with this practice early on.
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