Heron Pose

Krounchasana (Heron Pose) falls under the beginner level as well as advanced level category. The debate between which category this falls is ongoing among yoga practitioners. Some practitioners believe that the lotus pose is a more advanced posture that can cause more harm if not properly warmed up. Some practitioners who can easily achieve this pose state that it is indeed an easy pose to achieve. 

Steps to do Heron Pose / Krounchasana

• Sit in Dandasana. Bend your left knee, left heel outside your left hip.
• Slowly bend your right leg in front so that your thigh comes closer to the chest. Interlock your fingers, hold your right foot's sole and raise your leg up, stretch your right foot as much as you can. Keep the back straight.
• Keep breathing while holding the pose. Lower the right leg down, also unfold the left leg and relax in Dandasana. Repeat on the other side.

Tips for beginners

• Ensure that proper warm up is practised before attempting the krounchasana. This will save you from muscle injury.
• Minding your breath also plays a major role while attempting the heron pose.  
• Preparatory poses like Dandasana, Adhomukhaswanasana, Janu Sirsasana(Head to Knee Pose), Paschimottanasana, Veerasana, Padmasana(Lotus Pose), Bharadwajasna will help you to achieve the Krounchasana easily.

Benefits

• Best forward bending Asana,by which you’ll get a good stretch at your legs, back, hamstrings, knees, calves, and hips. It is an amazing hip opener Pose. This tones your abdominal organs as well as stretches your chest.
• Highly beneficial for people who are facing problems with flat feet, good for the digestive system, and it cures problems related to gas.

Watch out for

• In the case of legs, Knees or hip injury strictly avoid the heron pose.

Variations

• You can use the strap to pull your leg and increase mobility. 
• You can use the Krounchasana as a partner pose too. 
• There are no variations for Krounchasana as this is an intense asana that can be practised by intermediate practitioners.