Asana Tip Sheet #34 Eka Pada Bhekasana (One-Legged Frog Pose) This modified version bhekasana), (aka, provides ardha a wonderful opening after sitting. For safety, warm the Allow the chest body up well first. breath to open the ribcage and shoulder muscles and gently increase the backbend. Neutral rotation on upper arm. Lift up out of Lift through the bottom crown. Cradle the foot with the hand. shoulder. As you go deeper the hand can rotate around to cup toes, pressing down on the top of the foot with the palm. Yummy! Nasagrai drishti helps relax face. Foot moves towards Lift chest points, outside of hip, as increasing back flexibility increases.. bend. Straight leg is relaxed, foot extended. Tuck the tailbone and press the Strong focus on mula and pelvic triangle into mat (pubic uddiyana bandhas build heat, bone and both hip bones). helping to open the body. Best mantra for this pose: “I sit in quiet repose, contemplating this moment.” asana name contraindications • eka = one • Knee, ankle or shoulder injury. • pada = foot • Blood pressure issues or migraine. • bheka = frog • asana = seat modifications • Lower forehead to forearm for less benefits backbend. • Builds strength in legs, arms, back and core. • Decrease knee bend to 90° to lessen stretch. • Opens front of the body, from ankle to chest. • Deeper version: straighten front arm to deepen stretch and back bend. Emphasize • Stimulates the digestive, eliminative and the lift through the chest points. reproductive systems. • Activates the second and third chakras. attitude • Improves breathing capacity. • Quiet reflection. • Improves ankle flexibility. Hone your teaching skills and learn to create a thriving yoga business at www.blissfulyogini.com. .