Half Frog Pose anatomy
Half Frog Pose · Ardha Bhekasana · Tư thế nửa con ếch
Half Frog Pose mainly works triceps brachii (right), subscapularis (right), deltoid (right), serratus anterior (left); it stretches quadriceps (right), iliopsoas (right), tibialis anterior (right), rectus abdominis; rotator cuff (left), trapezius, transversus abdominis stabilize.
Opening the 3D model…
Lie face down and prop up on one forearm, elbow under the shoulder, lifting the chest as in Sphinx. Bend the other knee, reach back with the same-side hand and place it on the top of the foot, turning the hand so the fingers point forward and the elbow points up, then slowly press the heel down toward the floor beside the hip. The other leg stays straight on the floor. The front of the bent-leg thigh, especially the rectus femoris, lengthens deeply while the back muscles lift the chest gently.
Muscles in this pose
Working (contracting): Triceps brachii (right), Subscapularis (right), Deltoid (right), Serratus anterior (left), Erector spinae
Stretching: Quadriceps (right), Iliopsoas (right), Tibialis anterior (right), Rectus abdominis
Stabilizing: Rotator cuff (left), Trapezius, Transversus abdominis, Gluteus maximus
Why these muscles work or stretch
- Triceps brachii · Working (contracting): Straightens the elbow to press the foot down
- Subscapularis · Working (contracting): Rotates the shoulder inward so the fingers point forward
- Deltoid · Working (contracting): Lifts the elbow toward the ceiling
- Serratus anterior · Working (contracting): The supporting forearm pushes the floor away to lift the chest
- Erector spinae · Working (contracting): Lifts the chest in a gentle backbend
- Quadriceps · Stretching: Main stretch; the rectus femoris stretches most because the hip is extended while the knee bends deeply
- Iliopsoas · Stretching: The bent-leg hip is extended on the floor
- Tibialis anterior · Stretching: The top of the foot is pressed down
- Rotator cuff · Stabilizing: Steadies the supporting shoulder
- Trapezius · Stabilizing: Draws the shoulders down, away from the ears
- Transversus abdominis · Stabilizing: Protects the lower back
- Gluteus maximus · Stabilizing: Keeps the pelvis grounded
Practice cues
- Keep the supporting elbow under the shoulder; lift the chest without sinking into the shoulder
- Keep both hip points evenly on the floor; don't let the bent knee drift out
- Press the foot down slowly; ease off if you feel a sharp pain in the knee
Benefits
- Deeply stretches the front of the thigh, especially the rectus femoris, and the hip flexors
- Stretches the front of the ankle and the top of the foot
- Gently builds endurance in the back muscles as the chest lifts on the forearm
- Prepares for backbends and Full Frog Pose
Cautions / contraindications
- Avoid with a knee or knee-ligament injury; stop at once if the knee hurts sharply
- Use caution with shoulder or elbow pain on the side of the hand pressing the foot
- Go gently with low-back pain; keep the chest lower
- Avoid during pregnancy, as it means lying on the belly
Easier variations
- Loop a strap around the ankle instead of pressing the foot with the hand
- Lower the chest, rest the forehead on the hand and draw the heel only lightly in
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
- Full Frog Pose Bhekasana
- Knees-Chest-Chin Pose Ashtanga Namaskara
- Sphinx Pose Salamba Bhujangasana
- Superman Pose Viparita Salabhasana
- Low Cobra Pose (Baby Cobra) Ardha Bhujangasana
- Locust Pose Salabhasana
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)