Heron Pose (Sanskrit: Krauñcāsan / क्रोंचासन)
In Sanskrit, the word ‘Krouncha’ means a heron. Also, it is the name of a mountain which is said to be the grandson of Himalayas. Krounchasana (Krauñcāsana) is a seated yoga posture in which one leg is bent at the back while the other is raised up vertically. The raised leg bears a resemblance to the outstretched neck and head of a heron, which is why the name.
Instructions for Doing the Heron Pose
- Start by sitting in the Dandasana (Daṇḍāsana) position. Sit on the floor with your legs stretched out in front of you. Place your palms on the floor beside your hips with your fingers pointing towards your feet. Keep your arms straight, lock your elbows, and keep your spine upright and erect.
- Move your right foot back by bending your right knee. Place your foot by the side of your hip joint, keeping your toe pointed (backwards) and resting it firmly on the floor. The inner side of your right calf should touch the outer side of your right thigh. Keep your knees together.
- Now, with an exhalation, bend your left knee and hold your left foot with both your hands. Raise your leg upwards by stretching your leg vertically. Keep your back erect and extend the left leg fully. Hold this position for a few seconds.
- Exhale, move your head and torso forward and at the same time pull your left leg towards you to rest your chin on your left knee.
- Stay in this position for about 20 to 30 seconds, breathing slightly deeper than normal.
- Make sure your bent knee is not lifted off the floor.
- To release the asana, move your torso back while lowering your leg. Release your hands and straighten up your right leg. Come back to step 1’s position.
- Repeat the asana with your other leg now. Bend your left leg this time while raising your right leg. Hold the position for another 20 to 30 seconds and then relax.
Benefits of Doing the Krounchasana
- This asana gives you a deep stretch in the hamstrings, thighs, ankles, knees, and shins. It makes your lower body strong and flexible while giving your spine a boost of energy.
- Heron Pose stimulates your vital organs, improving your digestion and enhancing the function of your heart, liver, and lungs.
- This pose helps you find your core stability and peace of mind. It calms your nerves down and helps you reduce depression and anxiety.
Precautions
- Do not practice this pose if you have a knee or ankle injury.
- Women who are menstruating should also avoid this pose.
- If you are suffering from lower back pain, practice the Heron Pose with a lot of precaution.