Bhekasana (Frog Pose)

Bhekasana (Frog Pose) – The meaning of padduk is frog. While doing this asana, a frog-like shape is formed. That’s why it is called Mandukasana.

Table of Contents

1. Eka Hasta Pada Utthita Stiti Eka Pada Mandukasana :
2. One Hand to Foot Rising Standing One-Legged Frog Pose :
3. Dwi Hasta Pada Utthita Stiti Eka Pada Mandukasana :
4. Dwi Hasta Pada Utthita Stiti Eka Pada Mandukasana :
5. One-Legged Frog Pose in Camel Pose :
6. Parivritta Eka Pada Bhekasana in Eka Pada Raja Kapotasana 1 B :
7. Ardha Baddha Parivritta Eka Pada Bhekasana in Eka Pada Raja Kapotasana 1B :
8. Eka Pada Bhekasana in Ushtrasana :
9. Eka Pada Mandukasana in Shalabhasana :
10. Eka Pada Mandukasana :
11. Ardha Padma Bhekasana :
12. Ardha Bhekasana in Anantasana :

Eka Hasta Pada Utthita Stiti Eka Pada Mandukasana :

One Hand to Foot Rising Standing One-Legged Frog Pose
Eka Hasta Pada Utthita Stiti Eka Pada Bhekasana
(EY-kuh HUH-stuh PUH-duh UT-ti-tuh STI-ti EY-kuh PUH-duh bey-KAHS-uh-nuh)
Also Known As: Eka Hasta Pada Utthita Nindra Eka Pada Bhekasana
Modification: grabbing onto the foot, arm crossed in front; foot toward the glutes
Pose Type: standing one-legged balance, binding
Drishti Point: Hastagrai or Hastagre (hands)

One Hand to Foot Rising Standing One-Legged Frog Pose :

One Hand to Foot Rising Standing One-Legged Frog Pose
Eka Hasta Pada Utthita Stiti Eka Pada Bhekasana
(EY-kuh HUH-stuh PUH-duh UT-ti-tuh STI-ti EY-kuh PUH-duh bey-KAHS-uh-nuh)
Also Known As: Eka Hasta Pada Utthita Nindra Eka Pada Bhekasana
Modification: grabbing onto the foot, arm crossed in front; foot toward the glutes
Pose Type: standing one-legged balance, binding
Drishti Point: Hastagrai or Hastagre (hands)

Dwi Hasta Pada Utthita Stiti Eka Pada Mandukasana :

Both Hands to Foot Rising Standing One-Legged Frog Pose
Dwi Hasta Pada Utthita Stiti Eka Pada Bhekasana
(dwi-huh-stuh PUH-duh UT-ti-tuh STI-ti EY-kuh PUH-duh bey-KAHS uh-nuh)
Also Known As: Dwi Hasta Pada Utthita Nindra Eka Pada Bhekasana
Pose Type: standing one-legged balance
Drishti Point: Nasagrai or Nasagre (nose)

Dwi Hasta Pada Utthita Stiti Eka Pada Mandukasana :

Both Hands to Foot Rising Standing One-Legged Frog Pose
Dwi Hasta Pada Utthita Stiti Eka Pada Mandukasana
(dwi-huh-stuh PUH-duh UT-ti-tuh STI-ti EY-kuh PUH-duh bey-KAHS uh-nuh)
Also Known As: Dwi Hasta Pada Utthita Nindra Eka Pada Mandukasana
Pose Type: standing one-legged balance
Drishti Point: Nasagrai or Nasagre (nose)

One-Legged Frog Pose in Camel Pose :

ONE KNEE BENT TOWARD THE HIP: SPINE STRAIGHT
One-Legged Frog Pose in Camel Pose
Eka Pada Mandukasana in Ushtrasana
(EY-kuh PUH-duh bey-KAHS-uh-nuh in oosh-TRAHS-uh-nuh)
Modification: spine straight
Pose Type: standing (on the knees)
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Parivritta Eka Pada Bhekasana in Eka Pada Raja Kapotasana 1 B :

Revolved One-Legged Frog Pose in One-Legged King Pigeon 1 Version
B
Parivritta Eka Pada Mandukasana in Eka Pada Raja Kapotasana 1 B
(puh-ri-VRIT-tuh EY-kuh PUH-duh bey-KAHS-uh-nuh in EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: fingertips to the floor in front
Pose Type: standing (on the knees), twist, binding
Drishti Point: Padhayoragrai or Padayoragre (toes/feet)

Ardha Baddha Parivritta Eka Pada Bhekasana in Eka Pada Raja Kapotasana 1B :

Half Bound Revolved One-Legged Frog Pose in One-Legged King
Pigeon 1 Version B
Ardha Baddha Parivritta Eka Pada Mandukasana in Eka Pada Raja Kapotasana 1
B
(UHR-duh BUH-duh puh-ri-VRIT-tuh EY-kuh PUH-duh bey-KAHS-uh-nuh in EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Pose Type: standing (on the knees), twist, binding
Drishti Point: Padayoragrai or Padayoragre (toes/feet)

Eka Pada Bhekasana in Ushtrasana :

ONE KNEE BENT TOWARD THE HIP: BACKBEND
One-Legged Frog Pose in Camel Pose
Eka Pada Mandukasana in Ushtrasana
(EY-kuh PUH-duh bey-KAHS-uh-nuh in oosh-TRAHS-uh-nuh)
Pose Type: backbend, standing (on the knees)
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Eka Pada Mandukasana in Shalabhasana :

One-Legged Frog Pose in Locust Pose
Eka Pada Bhekasana in Shalabhasana
(EY-kuh PUH-duh bey-KAHS-uh-nuh in shuh-luh-BAHS-uh-nuh)
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or (third eye, between the eyebrows) or Hastagrai or
Hastagre (hands)

Eka Pada Mandukasana :

One-Legged Frog Pose
Eka Pada Bhekasana
(EY-kuh PUH-duh bey-KAHS-uh-nuh)
Modification: open ankles modification, heel to the floor by the hip socket
Pose Type: prone, backbend
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the
eyebrows)

Ardha Padma Bhekasana :

Half Lotus Frog Pose
Ardha Padma Bhekasana
(UHR-duh PUHD-muh bey-KAHS-uh-nuh)
Pose Type: prone, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

Ardha Bhekasana in Anantasana :

TRICEPS ON THE FLOOR: BOTTOM LEG STRAIGHT—BACKBENDS
Half Frog Pose Prep. in Infinity Pose
Ardha Bhekasana in Anantasana
(UHR-duh bey-KAHS-uh-nuh in uhn-uhnt-AHS-uh-nuh)
Also Known As: Half Frog Pose Prep. in Sleeping Vishnu Pose
Modification: hand in beginner modification; neutral spine, top leg moving into a half-frog leg
position
Pose Type: supine (on the side), mild backbend
Drishti Point: Padayoragrai or Padayoragre (toes/feet)