Full Frog Pose anatomy
Full Frog Pose · Bhekasana · Tư thế con ếch nằm sấp
Full Frog Pose mainly works triceps brachii, subscapularis, deltoid, rhomboid major; it stretches quadriceps, iliopsoas, tibialis anterior, pectoralis major; trapezius, transversus abdominis, gluteus maximus stabilize.
Opening the 3D model…
Lie face down, prop up on the forearms to lift the chest, bend both knees and place each hand on the top of the same-side foot. Turn the hands so the fingers point forward and the elbows point up, then slowly press the heels down toward the floor beside the hips and lift the chest. The fronts of both thighs, especially the rectus femoris, the hip flexors and the tops of the feet stretch deeply; the back muscles lift the chest and the triceps press the feet down. To come out, release the feet slowly, straighten the legs, then lower the chest. Build a steady Half Frog first.
Muscles in this pose
Working (contracting): Triceps brachii, Subscapularis, Deltoid, Rhomboid major, Erector spinae, Multifidus
Stretching: Quadriceps, Iliopsoas, Tibialis anterior, Pectoralis major, Rectus abdominis
Stabilizing: Trapezius, Transversus abdominis, Gluteus maximus, Adductors
Why these muscles work or stretch
- Triceps brachii · Working (contracting): Straightens the elbows to press the feet down
- Subscapularis · Working (contracting): Rotates the shoulders inward so the fingers point forward
- Deltoid · Working (contracting): Lifts the elbows toward the ceiling
- Rhomboid major · Working (contracting): Draws the shoulder blades together to lift and open the chest
- Erector spinae · Working (contracting): Lifts the chest with no arm propping it
- Quadriceps · Stretching: Main stretch; the rectus femoris stretches most because the hips are extended while the knees bend deeply
- Iliopsoas · Stretching: The hips are extended on the floor
- Tibialis anterior · Stretching: The tops of the feet are pressed down
- Pectoralis major · Stretching: The chest opens as the shoulders draw back
- Trapezius · Stabilizing: Draws the shoulders down, away from the ears
- Transversus abdominis · Stabilizing: Protects the lower back
- Gluteus maximus · Stabilizing: Keeps the pelvis grounded
- Adductors · Stabilizing: Keeps the knees hip-width apart
Practice cues
- Keep the knees hip-width apart; don't let them splay
- Press the feet down slowly; stop if you feel sharp knee pain
- Lift the chest, shoulders away from the ears, neck long
- Keep the hips grounded; don't overarch the low back
Benefits
- May help stretch the quadriceps, hip flexors and ankles
- Stretches the chest and front of the shoulders
- Strengthens the back muscles
Cautions / contraindications
- Avoid with a knee, meniscus or knee ligament injury
- Avoid with a shoulder, low back or neck injury
- Avoid during pregnancy, as it is prone and a backbend
Easier variations
- Practice Half Frog, one side at a time
- Loop a strap around the ankles if the hands can't reach the feet
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 18/10/2026
How to practice this pose (YogaWay, in Vietnamese)
Related poses
- Half Frog Pose Ardha Bhekasana
- Locust Pose Salabhasana
- Low Cobra Pose (Baby Cobra) Ardha Bhujangasana
- Cobra Pose Bhujangasana
- Superman Pose Viparita Salabhasana
- Sphinx Pose Salamba Bhujangasana
A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)