How you can Do Heron Pose (Krounchasana)

Hello everyone here is the demostration of Krounchasana(Heron Pose)..
Type Forward-Bend, Stretch.
Position Sitting.
Level Intermediate..
Benefits.
-Stretches the hamstrings.
-Stimulates the abdominal organs and heart.
-Improves digestion.
-Develops stability and centeredness in the mind.
-Calms the nervous system, reducing stress and anxiety.
-Stimulates the Manipura (solar plexus) chakra. that imparts power, confidence, and self-esteem..
Contradiction.
-Those with ankle, knee or hip injuries should avoid this pose.
-Women who are menstruating should avoid.
-People with low back injury or pain may need to modify the pose

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This brief video will help guide you safely into Krounchasana, a deep forward fold and hip opener.

Himalayan yoga association Learn How to do #Heron #Pose (#Krounchasana) ��.
Challenge Pose: Krounchasana (Heron Pose).
Powerfully stretch and strengthen your legs and turn your consciousness inward as you move step by step into Krounchasana..
Krounchasana is an Asana. It is translated as Herron Pose of Sanskrit. The name of this posture comes from “krauncha” which means “herron”, and “asana” which means “posture” or “seat”..
We encourage you to expand your knowledge and understanding of yoga by educating yourself here! This is a great posture for rigid hamstrings, but, as with most asanas, it should be practiced with caution to avoid tightening the muscles..
If you are unable to fully straighten your raised leg when in Krounchasana, attach a strap or strap around the sole of your foot before attempting to lift the leg. Hold the strap on both sides as close to the foot as possible when extending the leg. Be sure to keep the pelvis aligned with the bones sitting along this posture..
Heron Pose:
Start in Dandasana (Personal Pose). Place your left leg in Virasana (Hero Pose) – your left foot should point in line with your same side pimple, placed slightly off the hip with the top of the flat foot on the floor. Keep your knees together with your weight evenly distributed on the seated bones..
Bend your right knee and place your foot on the floor, just in front of your right bone. Now, reach your right arm around the inside of your right leg, cross your hand in front of the ankle, and hold it on the outside of your foot. Then, grasp the inside of that same foot (the right foot) with your left hand..
Lean slightly backwards, keeping the spine straight, the torso long, the shoulder blades activated and the 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 carry it as close to your torso as is comfortable..
Keep Krounchasana for at least 30 seconds, breathing slow and deep. Keep your weight balanced on your seated bones. Loosen and repeat with inverted legs for the same number of breaths..
Benefits of Heron Pose:
Stretches and strengthens the muscles of the legs; invigorates the abdominal organs while quieting and calming the mind.
· Stretches back, hips and hamstrings.
· Stimulates the heart and abdominal organs.
· Therapy for flat feet and persistent gas (flatulence).
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Krounchasana vinyasa, #heronpose.
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From Dandasana establish your foundation by bringing the right leg back to Ardha Virasana (Half Hero), Keep the right lower leg bone in as close to the right thigh bone as possible. Sit tall and forward, center you weight directly over the sitting bones as opposed to sitting back and thus behind the foundation. Separate the knees a bit and make the thighs parallel to each other. Bring your left leg up in front of you straighten the leg as much as possible with the knee cap facing towards you. Catch your right wrist with the left hand across the ball of the foot. Reach in an upward direction through your left leg from the hip through the foot. And pull downwards with your interlocked hands to create a mudra (seal) between your hands and left foot..
Bring the left leg as close to vertical as possible while keeping your weight centered forward and performing Uddhyana Bandha. Endeavor to keep the hips and shoulders square throughout your work in the posture-a feat easier said than done. Be satisfied with any tiny bit of success that you achieve in sparring with this formidable Yantra shape..
To exit the position maintain your interlocked hands lift up the chest and take the head back breathe in, exhale release and make ready for the jump back transition. Go through the vinyasa and sit down in preparation for the second side..
Take Ardha Virasana (Half Hero) on the left side. Separate the knees, make the thighs parallel, snug the left lower leg to left thigh. Center your weight forward over the pelvic floor, perform Uddhyana Bandha and lift up the right leg, straighten the leg keeping the kneecap facing you. Catch your left wrist with your right hand across the ball of the foot. Push your foot into the interlock and resist this action by pulling downward on your foot with the interlocked hands. Use the hand and foot connection to bring the right leg as close to vertical as possible while remaining properly centered over your pelvic floor foundation. Work to weight the left sitting bone and to square the right hip forward..
Cast a steady, upward gaze past your right toes, remain in position enjoying steady, smooth breathing. You will spend many a day trying and failing and trying again to skillfully combine the demanding set of actions that will bring about mastery of this worthy adversary. Make ready to exit by inhaling and lifting up the head, chest and right leg, exhaling release and prepare for the jump back transition. Enjoy!
David Garrigues is one of the few teachers in the US certified to teach Ashtanga Yoga by the late world renowned yoga master Sri K Pattahbi Jois. As an Ashtanga Ambassador, he bases his teachings on the idea that ‘Anyone can take practice,’ a core idea in the teachings of Sri K Pattahbi Jois..
David’s mission is to help others flourish within the contemporary lineage of Ashtanga Yoga. While staying true to the traditional teachings of Ashtanga, David is adept at adapting the practice to suit all levels of practitioner and make it accessible to everyone..
David is the creator of the Asana Kitchen Series (SUBSCRIBE for up-to-date videos https://www.youtube.com/user/davidgar…) as well as additional resources for Ashtanga practitioners including led DVDs and his pranayama book, Vayu Siddhi, available for purchase on his website http://www.davidgarrigues.com..
This Asana Kitchen was filmed at David’s home studio in Philadelphia, the Ashtanga Yoga School of Philadelphia http://www.aysphiladelphia.com. David teaches a Primary Series and Second Series intensive there each year during the spring and fall..
The Asana Kitchen series is created to answer common questions or address concerns about the practice. To submit questions for the Asana Kitchen series, you can attend David’s workshops OR email him at the [email protected]
Keywords: DAVID GARRIGUES ASHTANGA YOGA HATHA YOGA FORWARD BENDS FORWARD FOLDS YOGA INSTRUCTION HOW TO VIDEO SECOND SERIES INTERMEDIATE SERIES ASANA KITCHEN HAMSTRINGS FLEXIBILITY KROUNCHASANA HERON POSTURE

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In this video I give instructions for protecting your knee and setting up a sound lower body foundation so that you can maximize lengthening the hamstrings in Krounchasana, one of the few forward bends in Second Series. I also speak to the benefits of staying in the set up position for some extra breaths rather than immediately going for the full position..
By ‘set up’ position I am referring to the position that you achieve just before folding forward and going into full flexion. Staying with the position before the position (ha!) helps you: 1) To stay forward and centered over your foundation 2) Keep the hips square 3) Keep the spine lifted 4) To work the action of reaching away through the straight leg while pulling back and down with the arms..
Here’s a summary of the instructions I give for protecting your knee and clarifying your foundation (instructions given for right side)..
1) Sit down evenly on both sitting bones.
2) Right shin as close to your right thigh as possible.
3) Right ankle and foot as close to your pelvis as possible.
4) Hips square.
5) Knees slightly apart.
6) Thighs parallel to each other.
If you find it challenging to achieve any of the above actions try sitting on a block or other support.
One more set up note: remember to think of the knee as a hinge joint that is mostly capable of straightening (extension) and bending (flexion) your leg and little rotational ability..
Enjoy OM!
David Garrigues is one of the few teachers in the US certified to teach Ashtanga Yoga by the late world renowned yoga master Sri K Pattahbi Jois. As an Ashtanga Ambassador, he bases his teachings on the idea that ‘Anyone can take practice,’ a core idea in the teachings of Sri K Pattahbi Jois..
David’s mission is to help others flourish within the contemporary lineage of Ashtanga Yoga. While staying true to the traditional teachings of Ashtanga, David is adept at adapting the practice to suit all levels of practitioner and make it accessible to everyone..
David is the creator of the Asana Kitchen Series (SUBSCRIBE for up-to-date videos https://www.youtube.com/user/davidgar…) as well as additional resources for Ashtanga practitioners including led DVDs and his pranayama book, Vayu Siddhi, available for purchase on his website http://www.davidgarrigues.com..
This Asana Kitchen was filmed at David’s home studio in Philadelphia, the Ashtanga Yoga School of Philadelphia http://www.aysphiladelphia.com. David teaches a Primary Series and Second Series intensive there each year during the spring and fall..
The Asana Kitchen series is created to answer common questions or address concerns about the practice. To submit questions for the Asana Kitchen series, you can attend David’s workshops OR email him at the [email protected]
Keywords: DAVID GARRIGUES ASHTANGA YOGA HATHA YOGA YOGA INSTRUCTION HOW TO VIDEO INTERMEDIATE SERIES SECOND SERIES KNEE JOINT FORWARD BENDS FORWARD FOLDS KROUNCHASANA HERON POSTURE HAMSTRINGS FLEXIBILITY KNEE SAFETY ASHTANGA YOGA SCHOOL OF PHILADELPHIA

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