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Half Frog Pose Ardha mandukasana

2 min
48 score
4 kcal
Face Down Poses
Static
Half Frog Pose
hourglass-icon 2 min
asana miniature
01:30
Music
  • Instructor's voice
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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Favorable effect

  • Increases mobility of the shoulder joints
  • Develops flexibility in the front surface of the legs
  • Improves flexibility of the ankle joints

Contraindications

Pregnancy

Technique of execution

Come into lying face down position. Bend your right leg, and grab it with your right hand. Slowly push your right heel towards your right buttock, or, if you can, down towards the floor. Stretch as far as is comfortable. Avoid pain. Focus on your breath. Then release the leg and bring it down to the floor. Repeat on the other side. Bend your left leg, and grab it with your left hand. Slowly push your left heel towards your left buttock, or, if you can, down towards the floor. Stretch as far as is comfortable. Avoid pain. Focus on your breath. Then release the leg and bring it down to the floor. Bring your legs together. Press your hands into the floor and sit back on your heels. Keep your back straight. Rest your hands on your thighs.

Upload date:2025-09-22T10:11:33+00:00

What to do if it does not work out, as in the video

1
If you are unable to grab your foot without strain, try using a strap.

Where can I meet

Lesson search
Challenges

Half Frog Pose occurs 37 times in ready-made lessons

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Sports
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Breath
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Relax
Yoga on the Back 60 min
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Relax
Yoga in the Lying Position 90 min
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Back
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Half Frog Pose occurs 77 times in ready-made courses

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Sleep
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Details of the exercise

Category
Face Down Poses
Mechanics
Static
Complexity
For Beginners
Duration
2 minutes
Energy consumption
4 kcal
Popularity
181 out of 441

Where can I meet

Lesson search
Challenges

Half Frog Pose occurs 37 times in ready-made lessons

Lesson Duration
Cheer U Up 45 min
Cheer U Up 60 min
Cheer U Up 90 min
Healthy Kidneys 45 min
Healthy Kidneys 60 min
Healthy Kidneys 90 min
Pre-Flight 90 min
Blood Pressure Depressor 60 min
Blood Pressure Depressor 90 min
Post-Run 90 min
Post Roadtrip 60 min
Post Roadtrip 90 min
Postflight 45 min
Postflight 60 min
Postflight 90 min
Release from anxiety 60 min
Release from anxiety 90 min
Yoga for Scoliosis 90 min
Yoga for Beginners 45 min
Yoga for Beginners 60 min
Yoga for Beginners 90 min
Yin yoga 90 min
Yoga after a workday 90 min
Yoga for Hyperlordosis 15 min
Yoga for Hyperlordosis 25 min
Yoga for Hyperlordosis 30 min
Yoga for Hyperlordosis 45 min
Yoga for Hyperlordosis 60 min
Yoga for Hyperlordosis 90 min
Healthy Knees 90 min
Yoga for Cyclists 90 min
Yoga for Football Players 60 min
Yoga for Football Players 90 min
Yoga for Vegetative-vascular dystonia 90 min
Yoga on the Back 60 min
Yoga in the Lying Position 90 min
Yoga for Shoulders and Shoulder Blades 90 min

Half Frog Pose occurs 77 times in ready-made courses

Theme Title Duration Day
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 25, 27
4 w. 25, 27
Back
Healthy Spine in 28 Days 4 w.
Day: 2, 14, 15, 17
4 w. 2, 14, 15, 17
Stress
Anti-Stress in 28 Days 4 w.
Day: 5, 11
4 w. 5, 11
Joints
Healthy Joints in 28 Days 4 w.
Day: 13
4 w. 13
Sleep
Healthy Sleep in 28 Days 4 w.
Day: 4
4 w. 4
Back
Royal Posture in 28 Days 4 w.
Day: 13
4 w. 13
Abs
6-Pack in 28 Days 4 w.
Day: 7
4 w. 7
Energy
Cheerful Morning in 28 Days 4 w.
Day: 24
4 w. 24
Meditation
Meditation for Beginners in 14 Days 2 w.
Day: 3, 9
2 w. 3, 9
Flexibility
Yoga Start in 7 Days 1 w.
Day: 5
1 w. 5
Weight Loss
Weight Loss in 14 Days 2 w.
Day: 8, 9
2 w. 8, 9
Flexibility
Yoga Start in 14 Days 2 w.
Day: 9, 13, 14
2 w. 9, 13, 14
Weight Loss
Weight Loss in 7 Days 1 w.
Day: 7
1 w. 7
Self-Esteem
Self-Esteem Boost in 28 Days 4 w.
Day: 9
4 w. 9
Glutes
Tight Butt Challenge in 28 Days 4 w.
Day: 8, 16
4 w. 8, 16
Relax
Relaxation in 28 Days 4 w.
Day: 7
4 w. 7
Depression
Overcoming Depression in 14 Days 2 w.
Day: 1, 9, 14
2 w. 1, 9, 14
Sleep
Healthy Sleep in 14 Days 2 w.
Day: 13
2 w. 13
Stress
Anti-Stress in 14 Days 2 w.
Day: 1, 8
2 w. 1, 8
Waist
Slim Waist Challenge in 14 Days 2 w.
Day: 1, 2
2 w. 1, 2
Lower back
Lower Back Pain Relief Challenge in 14 days 2 w.
Day: 7
2 w. 7
Energy
Cheerful Morning in 14 Days 2 w.
Day: 7, 8
2 w. 7, 8
Back
Royal Posture in 14 Days 2 w.
Day: 11
2 w. 11
Flexibility
Flexible Body in 14 Days 2 w.
Day: 4, 6, 8
2 w. 4, 6, 8
Relax
Relaxation in 14 Days 2 w.
Day: 2, 5
2 w. 2, 5
Immunity
Boost Your Immune in 14 Days 2 w.
Day: 1
2 w. 1
Immunity
Boost Your Immune in 21 Days 3 w.
Day: 8
3 w. 8
Flexibility
Flexible Body in 21 Days 3 w.
Day: 11, 13, 15
3 w. 11, 13, 15
Stress
Anti-Stress in 21 Days 3 w.
Day: 8, 15
3 w. 8, 15
Depression
Overcoming Depression in 21 Days 3 w.
Day: 8, 16, 21
3 w. 8, 16, 21
Sleep
Healthy Sleep in 21 Days 3 w.
Day: 20
3 w. 20
Back
Royal Posture in 21 Days 3 w.
Day: 18
3 w. 18
Energy
Cheerful Morning in 21 Days 3 w.
Day: 14, 15
3 w. 14, 15
Meditation
Meditation for Beginners in 21 Days 3 w.
Day: 10, 16
3 w. 10, 16
Waist
Slim Waist in 21 Days 3 w.
Day: 8, 9
3 w. 8, 9
Lower back
Lower Back Pain Relief in 21 days 3 w.
Day: 14
3 w. 14
Relax
Relaxation in 21 Days 3 w.
Day: 9, 12
3 w. 9, 12
Habits
Quit Smoking in 14 Days 2 w.
Day: 6, 8, 9, 12
2 w. 6, 8, 9, 12
Habits
Quit Smoking in 21 Days 3 w.
Day: 11, 18
3 w. 11, 18
Habits
Quit Smoking in 28 Days 4 w.
Day: 20, 25
4 w. 20, 25
Habits
Stop Drinking in 21 Days 3 w.
Day: 5, 9, 14
3 w. 5, 9, 14
Habits
Stop Drinking in 28 Days 4 w.
Day: 2
4 w. 2
Energy
Static complex in 14 days 2 w.
Day: 4, 14
2 w. 4, 14
Energy
Static complex in 21 days 3 w.
Day: 12
3 w. 12
Energy
Static complex in 28 days 4 w.
Day: 13, 15, 25
4 w. 13, 15, 25
Stress
Release from anxiety in 14 days 2 w.
Day: 7
2 w. 7
Stress
Release from anxiety in 21 days 3 w.
Day: 14
3 w. 14
Stress
Release from anxiety in 28 days 4 w.
Day: 6
4 w. 6
Back
Yoga for Scoliosis in 7 Days 1 w.
Day: 2, 3
1 w. 2, 3
Back
Yoga for Scoliosis in 21 Days 3 w.
Day: 9, 15
3 w. 9, 15
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 6, 9
4 w. 6, 9
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 24, 30, 62, 67, 68, 79
12 w. 24, 30, 62, 67, 68, 79
Split
Front split in 28 Days 4 w.
Day: 13, 20
4 w. 13, 20
Split
Side split in 28 days 4 w.
Day: 4
4 w. 4
Split
Side split in 35 days 5 w.
Day: 13
5 w. 13
Weight Loss
Edema Reduction in 7 Days 1 w.
Day: 1, 6
1 w. 1, 6
Weight Loss
Edema Reduction in 14 Days 2 w.
Day: 1, 2
2 w. 1, 2
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 8
4 w. 8
Harmony
Inner Harmony in 14 Days 2 w.
Day: 7
2 w. 7
Harmony
Inner Harmony in 21 Days 3 w.
Day: 14, 17
3 w. 14, 17
Harmony
Inner Harmony in 28 Days 4 w.
Day: 2, 12
4 w. 2, 12
Cardio
Healthy Heart in 21 Days 3 w.
Day: 4
3 w. 4
Cardio
Healthy Heart in 28 Days 4 w.
Day: 22
4 w. 22
Advanced
Yoga for Advanced in 21 days 3 w.
Day: 4, 13
3 w. 4, 13
Advanced
Yoga for Advanced in 35 days 5 w.
Day: 11
5 w. 11
After Pregnancy
Recovery After Childbirth in 28 Days 4 w.
Day: 15, 19
4 w. 15, 19
Neck
Healthy Neck in 7 Days 1 w.
Day: 3
1 w. 3
Neck
Healthy Neck in 28 Days 4 w.
Day: 2, 9, 25
4 w. 2, 9, 25
Head
Relief from headache in 28 days 4 w.
Day: 11, 18
4 w. 11, 18
Weight Loss
Slim Body in 21 Days 3 w.
Day: 20
3 w. 20
Weight Loss
Slim Body in 28 Days 4 w.
Day: 3, 12
4 w. 3, 12
Breasts
Beautiful Chest in 21 Days 3 w.
Day: 6
3 w. 6
Breasts
Beautiful Chest in 28 Days 4 w.
Day: 3, 16
4 w. 3, 16
Digestion
Healthy Digestion in 14 Days 2 w.
Day: 2, 5
2 w. 2, 5
Digestion
Healthy Digestion in 21 Days 3 w.
Day: 5, 9, 13
3 w. 5, 9, 13
Digestion
Healthy Digestion in 28 Days 4 w.
Day: 8
4 w. 8
Sex
The prolongation of sexual pleasure for 7 days 1 w.
Day: 5
1 w. 5

Reward

Flexibility
14
Stamina
8
Focus
4
Strength
8
Mobility
12
Balance
2
Урок 188 ( Half Frog Pose )

1 / 1 асан
asana
01:30
Voice instructions in detail
Music
  • Instructor's voice
  • Music
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

Все уроки
в мобильном приложении

В приложении Unagrande YogaClub доступны готовые уроки йоги, медитации и интенсивные курсы для решения самых разных задач.
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в мобильном приложении

В приложении Unagrande YogaClub доступны готовые уроки йоги, медитации и интенсивные курсы для решения самых разных задач.
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Half Frog Pose: video with the correct technique of performing the asana

Information about asana
Technique of execution

Half Frog Pose: video with the correct technique of performing the asana and a description of the asana. Watch free video tutorials online at home by Unagrande YogaClub. Install the application, it offers much more new, useful, and intensive yoga challenges!

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