Heron Pose - Krounchasana


Krounchasana 
(Heron Pose)

This yoga pose lengthens and stretches the achilles heel, back, hamstrings, and hip flexors. Massaging and stimulates the abdominal organs Heron Yoga Pose also engages the heart chakra. Though slightly intimidating, once practiced, this yoga exercise will become comfortable and self-fulfilling.


 

Benefits


Stretches the hamstrings 

Stimulates the abdominal organs and heart

Contraindications/Cautions


Menstruation 

Knee / Ankle Injury

Performing the Asana


Sit in Dandasana (Staff Pose). Bring your left leg into Ardha Virasana. Then bend your right knee and place the foot on the floor, just in front of the right sitting bone. Place your right arm against the inside of the right leg (so that your shoulder presses against the inner knee). Cross your hand in front of the right ankle and grasp the outside of the right foot. Finally grasp the inside of the right foot with your left hand. 

Lean back slightly, but keep the front torso long. Firm the shoulder blades against your back to help maintain the lift of the chest. Inhale and raise the leg diagonally to the floor, angled about 45 degrees, or with the foot as high as or slightly higher than your head. 

Hold this position for 30 seconds to a minute. Then exhale and release the raised leg. Carefully unbend and straighten the left leg. Repeat with the legs reversed for the same length of time.

Anatomical Focus


Arches 

Thighs 

Hamstrings 

Calves 

Knees 

Ankles 

Hips 

Chest 

Shoulders

Therapeutic Applications


Flat feet 

Flatulence

Modify Your Practice


Many beginning students won't be able to completely straighten the raised leg or will lose the lift of the chest when attempting to straighten the leg. To counter this, place a strap around the sole of the foot before you try to straighten the leg. Hold the strap as close to the foot as possible, but don't sacrifice keeping the elbows fully extended and the chest lifted.

Variations


You can add a twist to this pose. First perform Krounchasana. Then take the outside of the raised leg with the opposite-side hand (turn the thumb down toward the floor), and press the same-side hand on the floor behind you. Exhale and swing the leg slightly to the opposite side (i.e., when the right leg is raised, swing it to the left); at the same time, twist the torso toward the raised leg. Hold for 15 seconds or so. Release the twist as you exhale, return the hands to their original grips on the foot, and lower the raised leg to the floor.

Complimentary Yoga Poses


Adho Mukha Svanasana - Downwards Facing Dog 
Baddha Konasana - Bound Angle 
Dandasana - Staff Pose 
Janu Sirsasana - Half Lotus Forward Bend 
Paschimottanasana - Seated Forward Bend / Noble Pose 
Sukhasana - Easy Sitting Pose 
Supta Padangusthasana - Reclining Big Toe Stretch 
Uttanasana - Standing Forward Bend 
Utthita Parsvottanasana - Extended Side Angle 
Virasana - Hero Pose 

Tips for Beginners


Beginning students might have some difficulty doing this pose with the down leg in Ardha Virasana. Start your practice of this pose with the down leg in position for Janu Sirsasana. Practice Virasana regularly to prepare your thighs for the full Krounchasana.

Deepen the Pose


Advanced students can increase the stretch on the back of the raised leg by bringing the leg and torso together. From the position described in step 2 above, bend your elbows sharply out to the sides, lean the torso slightly forward, and draw the leg in. Be sure to keep the front of the torso relatively long; don't lean forward from the belly.

Partner Practice


Have your partner sit (or kneel) in front of you as you perform the leg position for Krounchasana. Support your torso by pressing your hands on the floor, just beside your hips. As you begin to lift the right leg off the floor, have your partner take the heel. Now straighten the bent knee again, as your partner begins to carefully lift your foot away from the floor. Start off slowly and move the leg higher by degrees. Continue pushing your hands against the floor to keep your torso lifted. Stop moving the leg when you feel a comfortable stretch, regardless of how high the foot may be. Wait a few breaths, then see if you can further lift the leg while keeping your torso upright.