Avoid any sensations in the knees. If your knee hurts, ease up on the pose a little, don’t press too hard with your hand. You should feel a stretch in the belly of the thigh muscle and not around the knee joint.
Avoid slumping into the shoulder of the front arm, keep the base of the neck relaxed.
Use the position of your front arm to adjust the intensity of the backbend in this pose. Bring it closer to your chest to intensify it and further away to release.
For full Bhekasana you take hold of both feet with both hands at the same time.
You can practise this pose lying on your side – this is a good option if you are pregnant or can’t put weight on your abdomen for any other reason.
There is also a Yin Yoga pose called Frog pose – but this targets the inner thighs rather than the quads.