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The Half frog yoga pose is an adaptation of the normal frog pose. This half frog pose can be done by those who find it difficult to do the normal frog pose. This pose is so named due to the resemblance of your body to that of a frog when you are in this pose.

You basically nourish your hips and spine when you do this pose. It is useful for those with tight hips to overcome this syndrome, if they do this pose under medical advice and professional supervision. For this reason, you need to talk to your doctor before you do this pose. Ideally you need to learn to do this pose under the guidance of a trained yoga teacher. Doing this pose regularly can over a period of time enables you make your hips and spine supple.

But those who already suffer from acute sciatica, slipped disc or any other hip or spine related ailment, should avoid doing this pose.

You may look upon the half frog pose as a first step towards doing the full frog pose and other poses that involve backbends. When doing the half frog pose, you attune your thighs and spine to get used to the back bend posture and as you use one leg and one arm, at a time, you make it easier for you to do the full frog pose eventually.

Lie down on the mat and place your forearms and palms on the mat. Lift your shoulders and chest up. Cross your left arm in front of you and place your left palm on your right forearm. Now bend your right leg from the knee and lift your right foot. Turn around your right foot to hold it and press it down till your right heel touches your buttock.

As you press your foot down, your right elbow moves up. When you do this, press you abdomen against the floor and release muscular tension along your right thigh, As you do this, also ensure that you keep your chest centered towards the front, and also keep pressing the pubic bone down.

After you do this with your right leg and right arm, repeat it with your left leg and left arm. After doing it this way, using one arm and leg at a time, for some days , you would be able to do it using both arms and legs to come into the full frog pose.

You should stay with your breath all this while inhaling deeply followed by a long sustained exhalation. This exercise is especially beneficial for runners, cyclists and others who need to maintain supple hips.

Sources:

Yoga, the Half Frog Pose or Ardha Bhekasana

http://www.youtube.com/watch?v=Ri63KzEFilE

Half Frog Pose

http://www.yogajournal.com/poses/2465

Half frog pose / ardha bhekasana

http://www.yogatic.com/yoga-video/half-frog-pose-ardha-bhekasana/

Ardha Bhekasana (Half Frog Pose)

http://www.homeremediescures.com/yoga/mandukasan-half-frog-pose.html