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Get a sexy back and butt with Ardha Bhekasana

Ardha bhekasana is easy to perform and you can practice it any time of the day. Try it out -- it works!

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Written By: Tania Tarafdar | Updated : July 6, 2016 12:23 PM IST

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If you are looking to get rid of the extra flesh that gathers at your waistline, you must try this yoga pose recommended by yoga expert Abhishek Sharma. Ardha bhekasana or half frog pose is excellent to lose weight from your lower back and hips. It gives a great stretch to your lower back hips and quadriceps, strengthening the lower back muscles. As you strengthen and tone your back muscles, you begin to lose fat while building chiselled and lean muscles. Ardha bhekasana is also a good pose to relax and rejuvenate the knee joints. These 3 easy steps will also help you get rid of the fat from your back.

Fitness-yoga-ardha bhekasana-THS

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Steps to perform:

  • Lie flat on your stomach on a yoga mat.
  • As you breathe in, press your arms into the floor and raise your head and torso.
  • Breathe out and bend your left knee towards your left buttocks. You can feel the stretch on your hips.
  • Then take your left hand behind and hold your left foot with your hands. Keep your right palm pressed against the floor to support your body.
  • Take deep breaths and hold this pose for a minute.
  • Slowly release your left foot and repeat the steps with your other leg. This completes one round. Perform 5-6 rounds of this yoga pose.

Beginner s tip:

  • If you are a beginner, you can place a pillow under your lower ribs to support and lift your upper body.
  • Also, if your hand can t reach your foot behind, you can use a strap to hold your foot.

Word of caution:

  • Do not get into this pose if you have any shoulder, knee or lower back injury.
  • Also, avoid the pose if you suffer from insomnia or a migraine.

Image source: Getty Images

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Tania Tarafdar

Tania Tarafdar

Strong-headed. Light-hearted. Free willed. Curious. Fitness enthusiast. Yoga addict. Travel ... Read More