Bhekasana or frog pose — A yoga asana to tone your hips and buttocks

Bhekasana or frog pose is a great pose if you want to shed pounds from your hips and buttocks. It is a simple yet very effective posture to stretch and open your hips, groin and the inside of your thighs. This asana also improves flexibility of the legs and strengthens muscles of your thighs. It can be very effective in relieving stress, anxiety and depression. The asana can also be very therapeutic for menstrual cramps. Also try svarga dvidasana or bird of paradise pose to strengthen your hips and pelvis.

Steps to do the pose:

• Lie on your belly and place both your forearms on the floor parallel to the mat.
• Bend both your knees and point your toes towards the ceiling.
• Now stretch your arms behind and grab both your feet with your hands.
• Inhale and lift your chest as high as you can, squeezing your shoulders towards one another. The higher you lift your chest, the easier it will be for you to hold your feet.
• Maintain this posture till five breaths or for 10-15 seconds, and slowly release your body to the ground and relax.

Contraindications:

Avoid doing this asana if you have had a recent or chronic injury to your knees, hips and legs.

Tips:

This asana may be tough for some with lesser flexibility in their lower body, and therefore it is essential that it is done gradually.

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