Yoga BLOG

Krounchasana - the Heron Pose The word Krounchasana comes from Sanskrit and is the name of the asana "Heron." Krouncha means "heron" and "asana" means seat. This yoga pose got its name from the resemblance of the vertically raised leg to the outstretched neck and head of this long-beaked and graceful wading bird. Getting into Krounchasana posture step by step To perform Heron Pose, first sit comfortably on your yoga mat in Staff Pose. In Staff Pose, extend both legs forward and bring them together. Bend your feet so that your toes point toward your face. Place your palms on either side of your hips, pointing your fingertips forward. Keep your spine straight and roll your shoulders back slightly, away from your ears. Feel your sitting bones pressing firmly into the floor. Straighten your spine again and begin to bend your left knee. Place your left foot on the floor next to your left gluteus maximus. You shouldn't feel any pain in your knee joint during this movement, so be especially careful when bending your knee. In the next step, bend your right knee towards your chest and grasp your right foot with both hands. Gently push your heel upwards. Then follows the movement that brings you into the heron pose. Extend your leg as far as you can. The goal of the Krounchasana pose is to fully extend your leg with a completely straight spine and continue to hold your foot with both hands. Then pull your shoulders down and back again and lift your chest. Lean back slightly and take at least three deep breaths in this position. Then release from the yoga pose by first carefully bending your right leg and slowly extending it back on the floor in front of you. Only then should you bring your left leg back into the staff pose. Repeat the heron pose on the other side. What you should pay attention to when performing the Krounchasana pose Krounchasana is not recommended for you if you have problems with your knees or ankles. Many beginners make the mistake of rounding their spine in Heron Pose. However, in Krounchasana, your back should be kept completely straight. To achieve this, you can bend your leg slightly instead of extending it straight. If your legs aren't stretched enough, you can also grasp them at the ankle or along the shin instead of bringing your hands together above the soles of your feet. There's also nothing wrong with using a strap or a cloth to slowly straighten your leg. To do this, wrap the band around the ball of your raised foot. Hold the band with each hand on either side. This way, you can slowly stretch it while moving your shoulders back and down. If you are already an experienced Krounchasana practitioner and would like to deepen the exercise, then move your chin towards your raised knee as far as is comfortable for you. The effect of Krounchasana The Heron Pose improves your posture and strengthens the muscles in your hips and core. In Krounchasana, you open your back legs, stretching your Achilles tendon, quadriceps, and calves. At the same time, the Krounchasana pose builds your abdominal muscles. Heron Pose is also said to have a regulating effect on blood pressure and circulation. Image © fizkes / 123rf.com