The word 'Bheka' would mean a frog. This asana when done resembles a frog and hence the name 'Bhekasana'. It is also called 'Mandukasana' which has different variations.

1. Lie on your stomach on the floor and have the arms stretched back.
2. Breathe out and bend the knees to move the heels towards the hips.
3. Hold the sole of the right foot with the right hand and the left with the left hand.
4. Take two breathes and exhale
5. Lift the head and trunk from the floor and look up.
6. Turn the hands now with the palms touching the upper part of the feet, with toes and fingers pointing to the head. Push the hands a bit further down to get the toes and heels closer to the floor. 7. Have the arms from the wrists to the elbows perpendicular.
8. Stay in this pose for about 15 to 30 seconds without holding the breath.
9. Exhale and release the palms from the feet to stretch your legs and relax.


 

 



Benefits

As the body is pressed against the floor the abdominal organs are benefited. This asana is actually a blessing to the heels and the knees. This asana also relieves pain in the knee joints due to Rheumatism and gout. The pressure on the feet with the hands creates an arc and cures flat feet. This pose relieves pain in the heels and also the knees if there are any derangement in the knee joints. It also cures calcaneal spurs in the heels and continuous practice of the pose brings softness to the heels.