Bhekasana is recommended for healing of the knees and spine. The frog's position will be very useful for rheumatism, flat feet , gout, salt spurs, knee deformation, varicose veins. And the most pleasant thing about it is that it consists of three variations - a complex and two simplified ones that even inexperienced yogis can do.
Benefit
As we have already said, a frog in yoga is used for healing the knees. It relieves pain and strengthens knee joints, and the pressure on the feet strengthens and forms their right arch. The frog will be an excellent restorative posture after stretching the ligaments of the ankles, as well as the treatment of salt spurs and the ideal analgesic for the accompanying pain syndrome.
In addition, due to the frog exercise in yoga, all the organs of the abdominal cavity are massaged and the spine is stretched.
Technique of execution
Let's start with the classic frog position in yoga - bhekasany.
To do this, lie on the floor with your stomach, pull your arms along the body. On exhalation we bend our knees and raise them to the hips. We bring the heels to the pelvis, take our hands by the feet and breathe freely. On inhaling, raise the body, tearing it off the floor, pulling the head forward, and bending the back. The shoulders are not raised to the ears. Palms forward with fingers, pressing on socks and pressing them on a maximum to a floor.
We keep the position for half a minute, we try to breathe evenly.
On inhalation we lower the feet, stretch our legs on the floor and relax. In no case, you can not immediately rise to a standing position.
We facilitate
For the sake of ease, we will perform a half frog pose (Ardha Bhekasana) and the frog pose on one leg (Eka Pad Bhekasana).
Arda Bhekasana:
We lunge one foot forward, lowering the knee of the hind leg to the floor. Raise the foot of the back leg and grab it with the palm of your hand. We press the foot against the thigh, fingers of the hand are turned forward, pressing even more strongly on the foot.
Eka Pada Bhekasana:
Direct translation of the name is one leg of a frog pose. We lay down on the stomach, put our left hand in front of us, perpendicular to the body and rest on the forearm. The right leg is bent, the left leg is stretched. We grab the foot of the right leg with the right hand and press it to the floor from the outside of the thigh. Fix the pose for 20 seconds, then slowly drop the body onto the floor, release the leg and stretch to relax the spine on the floor.
Frog posture is contraindicated in cases of shoulder, neck, waist, high blood pressure and migraine head injuries. If you perform it for health purposes, you should do this under the supervision of a doctor or an instructor.