We encourage you to further your knowledge and understanding of yoga by educating yourself right here! This is a great pose for stiff hamstrings, but, as with most asanas, it should be practiced with caution to avoid straining any muscles.
If you are not able to completely straighten the raised leg when in Krounchasana, place a strap or belt around the sole of the foot before you try to raise the leg. Hold the strap on both sides as close to the foot as possible when extending the leg. Be sure to keep your pelvis aligned with your sit bones throughout this pose.
Getting Into Heron Pose:
Begin in Dandasana (Staff Pose). Position your left leg in Virasana (Hero Pose) – your left foot should point in line with your same side shin, placed slightly outside the hip with the top of the foot flat on the floor. Keep your knees together with your weight distributed evenly on your sit bones.
Bend your right knee and place the foot flat on the floor, just in front of your right sit bone. Now, reach your right arm around the inside of your right leg, cross the hand in front of the ankle, and hold on to the outside of the foot. Then, grasp the inside of that same foot (the right one) with your left hand.
Lean back slightly, keeping your spine straight, torso long, shoulder blades activated, and chest up and open. Lift and straighten your right leg by bringing the foot up. When straight, your right foot should reach as high or slightly higher than your head, but you can bring it as close to your torso as is comfortable.
Hold Krounchasana for at least 30 seconds, breathing slow and deep. Keep your weight evenly balanced on your sit bones. Release and repeat with legs reversed for the same number of breaths.
Benefits of Heron Pose:
- · Stretches your back, hips, and hamstrings
- · Stimulates your heart and abdominal organs
- · Therapeutic for flat feet and persistent gas (flatulence)