Forward Extensions
Krounchasana (Heron Pose)

Level: Intermediate
Krouncha = a heron.
Organizing the pose
- • Sit in Dandasana (Staff Pose).
• Take hold of the back of the left thigh and draw the knee in, keeping the muscles of the left leg as soft as possible.
• Bring the left foot back as for Virasana (Hero Pose). If the pelvis does not rest evenly on the floor, support it with a folded blanket or a block.
• Bend the right leg and plant the right foot flat on the floor. Take hold of the outer edges of the foot with both hands.
• Inhale, lift and open the trunk.
• Exhale and stretch the leg up. Hold this position. Either stay here, or proceed to the next step.
• Inhale and lift up through the trunk once again.
• Exhale and draw the chin towards the shin.
• Hold this position.
• Inhale, lift the trunk up once again.
• Exhale and return to Dandasana (Staff Pose).
Practice Points
- • Draw both inner thighs deeper into the body.
• Soften and broaden the hip creases.
• Soften the lower abdomen and move it deeper into the body. Lengthen the upper abdomen upwards.
• Turn the pubic bone towards the bent knee, the navel toward the straight knee. Bring the hip bone of the straight leg inside the inner thigh.
• Turn the sternum towards the pubic bone.