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Heron Pose
Also Known as Krounchasana
About the pose/asana
This is a seated type of asana. It is slightly difficult pose to perform.
Benefits of Krounchasana pose/asana
* The pose can greatly help people who have flat feet.
* It stimulates organs of the abdominal region (that includes the heart).
* It helps you stretch your Achilles heel, calves, and hamstrings.
* It helps people who are suffering from flatulence.
How to do Heron Pose or Krounchasana?
Step 1: Begin by sitting in the Staff Pose. Fold and pull your legs underneath you just like you did in the Ardha Virasana pose.
Step 2: Now unbend your left knee and place it in front of you, on the floor. The left foot should be right in front of your left hip.
Step 3: Bend forward and press your right shoulder against the inside of your right knee.
Step 4: Bring forward your right arm and cross it over to the outside at the ankles. Hold the outside of your right foot with your right hand.
Step 5: Grab hold of the inside of the right foot with your left hand.
Step 6: The objective now is to lift this leg off the floor. Do so by firmly but slowly lifting your elongated torso slightly backwards. Maintain the elongation of the torso all the while.
Step 7: Take a deep breath and lift your leg diagonally off the floor. Hold it steady at about an angle of 45 degrees. Those whose bodies are flexible can attempt to raise their foot to their shoulders or over their heads.
Step 8: Hold your leg in the position for about 30seconds to a minute. To come out of the pose slowly retrace the previous steps.
Step 9: Repeat the steps with the other leg.
A word of caution!
The pose is not to be performed if you are suffering from any of the following symptoms:
* Knee or ankle problems.
* Menstruation
Use of a Prop:
Beginner level practitioners of this pose might not be able to fully straighten their raised leg or may lose the lift of the chest while doing so. This can be avoided by making use of a prop. A strap looped around the sole of the foot would be perfect to maintain the position. However, ensure that your elbows are fully extended towards the foot.
Preparatory Poses:
Again, as beginners would find it difficult to fully extend their leg it is better that something else is also done to loosen up their leg. For this purpose they can do the Janu Sirsasana pose before they attempt the Heron Pose. Practicing Virasana can also help them fully extend their leg while doing the Heron Pose.
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