Heron pose (krounchasana)
Heron pose (krounchasana)
Like its namesake, the Heron, this pose is incredibly graceful. This posture is included in both the Ashtanga and Bikram forms of yoga.
Difficulty level: Advanced
Equipment: Strap
Muscles involved: Legs
Focus: Flexibility
Steps
Begin seated in staff pose.
Bend your left knee and place the top of your left foot on the ground just outside your left glute.
Bend your right knee and take a hold of the outer edges of your right foot with either hand.
Gently press your heel away and up, lengthening your right leg.
Draw your shoulders down and together on your back and lift your chest, leaning back slightly. Breathe here for at least three deep breaths, then repeat on the other side.
Tips
Loop a strap on your extended foot.
Like its namesake, the Heron, this pose is incredibly graceful. This posture is included in both the Ashtanga and Bikram forms of yoga.
Difficulty level: Advanced
Equipment: Strap
Muscles involved: Legs
Focus: Flexibility
Steps
Begin seated in staff pose.
Bend your left knee and place the top of your left foot on the ground just outside your left glute.
Bend your right knee and take a hold of the outer edges of your right foot with either hand.
Gently press your heel away and up, lengthening your right leg.
Draw your shoulders down and together on your back and lift your chest, leaning back slightly. Breathe here for at least three deep breaths, then repeat on the other side.
Tips
Loop a strap on your extended foot.
6 years ago