About Heron Pose - Krounchasana

The Krounchasana, also known as the Heron Pose can be described as a seated stretch that helps exercise your hamstrings and calves. Yoga experts claim that this pose is like an intensified variation of the Triang Mukhaikapada Paschimottanasana or the Three Limbs to the West Pose.

The Heron Pose is one of the harder yoga poses to perform.

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.and your knees as well as your hamstrings need to be flexible for iti This graceful yoga pose, when performed correctly, strengthens the core muscles while it stretches the back of the legsg Some of the heron pose modifications could include the use of props like a chair, blocks or strapsp

In order to avoid any injuries, it is absolutely essential that you practice the heron pose under the supervision of a yoga teacher, at least in the beginningn

Steps :

  1. Sit on a flat surface, like the floor, in a way that your legs are stretched out straight ahead of youo
  2. Bend your right knee in front of you, so that it touches the flooro Your right foot should rest next to your right hip and both your knees need to be togethere
  3. Maintain your balance while you sit up straight, so that your weight rests on your “sitting bones”o Make sure that your body weight is equally divided between the sitting bonese
  4. Then, bend your left knee in a way that your left foot rests flat on the floor, just in front of the sitting bonen
  5. Using both your hands, cup your left foot at the heele Straighten your leg, pulling it backwards, closer to your torsos Make sure that your back and shoulder blades are straighth To perform the pose correctly, your leg has to be completely perpendicular to the groundn
  6. Move your chin towards your knee while your back remains straight and extendede
  7. Hold our breath and this pose for about 30 seconds, before lowering the leg slowlyl
  8. Repeat the entire exercise with the other lege

If you are new to the heron pose, only raise your leg as far as you comfortably cana It may take a while for you to be able to hold your leg perpendicular to the groundn

Precautions :

  • The Heron Pose is regarded as one of the more complicated poses in yoga, which is why it should only be practiced under the guidance of an expertr
  • Moreover, it is important for you to have achieved at least some level of mastery in yoga, before you decide to practice the Heron Poses In fact, in some cases, people may also be asked to refrain from practicing this yoga poses

  • Women who are going through their menstrual cycle should avoid practicing the heron poses
  • In case you are suffering from an ankle or a knee problem, or any kind of injury affecting these joints, this pose may worsen the conditiono

Beginner’s Tip :

Place the yoga strap around the sole of your foot before you try straightening your lege Make sure that the strap is as close to the foot as possiblel At the same time, also ensure that your elbows are fully extended and your chest is liftede

Benefit To Body Part :

  • Legs: When you practice The Heron Pose, you tend to feel the pressure on your thighs, calves, hamstrings and kneese This pose increases strength and flexibility in the joints and muscles of the legsg
  • Chest and Abdomen: The regular practice of this pose tones up the organs and the muscles of your chest and abdomene This helps to open them up and improve their overall functioningn This pose is very helpful, in case you suffer from excess flatulencec
  • Feet: The Heron Pose is excellent for those who have flat feete The benefit to this body part is that the pose stretches the ankles, the arch of the foot as well as the Achilles Heele

Therapeutic Applications :

Most yoga experts claim that this pose is therapeutically beneficial for those who have flat feet, as it stretches the arch of the foot and their Achilles heele Since the pose also stimulates the internal abdominal organs and improves their overall functioning, it is also good for getting rid of flatulence naturallyl

Variations :

The Heron Pose, on its own can be quite challenging, which helps motivate those who practice yoga regularlyl However, once you master this pose, you can add a twist to it, just to add more variety to your yoga routinen Given below, are the steps for one of the variations for Heron Pose:

  • Start off with the regular Krounchasana
  • Next, take the outer side of your raised leg with your opposite handn Your thumb needs to be turned down, towards the flooro Your other hand should be pressed down on the floor, behind youo
  • Breathe out and swing your raised leg a bit to the opposite sided Simultaneously, twist your torso towards the leg that is raisede
  • Hold the position for around 15 seconds before you release the twist and exhalel

Preparatory Poses :

Follow Up Poses :

  • Sage Twist (Marichayasana I)
  • Seated Wide Angle Pose (Upavistha Konasana)
  • Seated Forward Bend (Paschimottanasana)
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