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Heron Pose

Krounchasana

MC_204_Krounchasana_248.jpg

Vyasa, Patanjali's oldest extant commentator, mentions this pose, though he doesn't describe how to do it: "The curlew and other seats [asana] may be understood by actually seeing a curlew and the other animals seated" (Yoga Sutra 2.46).

Step by Step

Sit in Dandasana (Staff Pose). Bring your left leg into Ardha Virasana. Then bend your right knee and place the foot on the floor, just in front of the right sitting bone. Place your right arm against the inside of the right leg (so that your shoulder presses against the inner knee). Cross your hand in front of the right ankle and grasp the outside of the right foot. Finally grasp the inside of the right foot with your left hand.

Lean back slightly, but keep the front torso long. Firm the shoulder blades against your back to help maintain the lift of the chest. Inhale and raise the leg diagonally to the floor, angled about 45 degrees, or with the foot as high as or slightly higher than your head.

Hold this position for 30 seconds to a minute. Then exhale and release the raised leg. Carefully unbend and straighten the left leg (see the description of Virasana [Hero Pose] for the safe way to remove the leg from its position). Repeat with the legs reversed for the same length of time.


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Reader Comments

maryf

great!!

ramachandran

your article and photo is very good can be practised with ease. thanks for the same

lydia

this is hard

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