Activity
Frog Pose (Bhekasana)
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 3
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 4
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 5
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 6
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 7
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 8
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 9
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 10
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 11
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 12
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Nursery
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Pre Nursery
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: LKG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: UKG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Frog Pose (Bhekasana)
Learning Outcomes
Deeply stretches the inner thighs, hips, and groin
Improves hip flexibility and mobility
Strengthens the spine and stimulates abdominal organs
Promotes body awareness and mental focus
Helps in releasing lower body tension and stress
Description Of Activity
There are two main variations of Frog Pose: Restorative Frog (knees apart, hips down) and the traditional Bhekasana (frog-legged backbend). Here, we cover both versions for school-age practice:
Restorative Frog Pose (Beginner-Friendly)
Starting Position:
Begin in Table Pose (on hands and knees).
Slowly widen your knees as far apart as comfortable, keeping ankles in line with knees and feet pointing outward.
Lower Down:
Gently lower down onto your forearms or chest while keeping hips in line with knees.
Let your inner thighs stretch deeply.
Breathe:
Keep the spine neutral, breathe slowly, and stay relaxed.
Hold for 30 seconds to 1 minute.
Release:
Gently bring knees closer together and push back into Childs Pose to rest.
Classic Frog Pose (Bhekasana Advanced)
Starting Position:
Lie flat on your belly, legs extended, arms by your sides.
Bend the Knees:
Bend both knees so the heels come close to the hips.
Grab the Feet:
Reach back with both hands and hold the tops of your feet or ankles.
Lift the Chest:
Inhale, lift the chest slightly, and gently press the feet toward the ground using your hands.
Look forward and keep the elbows pointing upward.
Hold & Breathe:
Maintain the pose for 2030 seconds with deep breathing.
Slowly release the legs and return to lying flat.
Variations
Supported Frog: Use blocks under the chest or hips for gentler support.
Half Frog Pose: Practice one leg at a time in the traditional Bhekasana variation.
Dynamic Frog: Gently pulse the hips for a mobility warm-up.
Coaching Tips
Always warm up the hips and thighs before doing Frog Pose.
Instruct students to go slowly and listen to their bodies—no pushing.
Use mats or folded blankets under knees for joint support.
Avoid in case of groin, knee, or lower back injuries.
Equipment/Material Required
Yoga mat
Optional: folded blanket or cushion (under knees, hips, or chest for support)
Yoga blocks (for upper body elevation)