Bhekasana
Functional Ashtanga

Bhekasana

Frog
Hip Extension

Bhekasana (Frog Pose)

Prone backbend with heels pressed toward hips, intensely stretching the quads.

Key mobility requirements: hip extension, knee flexion, ankle plantarflexion

FRC Mobility Protocols

These videos target hip extension for Bhekasana:

  1. Hip Extension Hovers
  2. Hip Extension Lift Offs
  3. Hip Extension PAILS & RAILS
  4. Hip Extension Passive Range Hold
  5. Hip Extension Passive Stretch
  6. Hip Extension PNF

Other Movements in Bhekasana

6 more
Ankle Plantarflexion Ankle Plantarflexion in Bhekasana
Elbow Flexion Elbow Flexion in Bhekasana
Knee Flexion Knee Flexion in Bhekasana
Shoulder Extension Shoulder Extension in Bhekasana
Spine Extension Spine Extension in Bhekasana
wrist-flexion wrist-flexion in Bhekasana
Bhekasana Study Guide →