How to do the Heron pose - Krounchasana

intermediate level which requires the practitioner to be flexible and balanced on the ischium. Its name derives from the Sanskrit Krouncha, which means heron because the position with the leg raised upwards, recalls the neck and head of the bird. It is a polar position that we will repeat first on the left and then on the right. Remember that the two sides of the body are different, so don't get frustrated if the position is good on one side and less on the other. Live the experience as a stimulus to improve the qualities of patience and dedication to the asana. !

. The left leg remains extended forward, flex the torso on the ground and stretch well forward to prepare the hamstrings of the leg to enter the actual position. Flex your left knee and grab your foot in your hands, extend your leg and bring it upward by bringing your shinbone as close as you can to your left shoulder. If the position is too intense for you, then keep your left knee bent. Now you are. in the position and remain here for five long breaths, feeling the body expand and enter more and more into the asana. If you have kept your knee bent, breathing can help you gradually extend your leg.

We repeat everything on the other side. Return with the left leg to the ground and repeat everything on the other side. Bring both legs straight in front of you and bend the left leg, bringing the heel to adhere to the buttock. flex your torso on the ground and stretch well forward to prepare the hamstrings to enter the actual position. Flex your right knee and grab your foot in your hands, extend your leg and bring it upward by bringing your shinbone as close as you can to your right shoulder. If the position is too intense for you, then keep your right knee bent. you are in the position, stay here for five long breaths, feeling the body expand and soften progressively in the asana. If you have kept your knee bent, breathe more and more intensely, increase your concentration and try to gradually extend your leg.

. The entire fascia is in fact stimulated and strengthened by the position and all internal organs are massaged. The outward bending of the leg that remains on the ground works on the sense of balance on the ischium, inducing the body to train this quality as well. Finally, this asana works on the practitioner's concentration: keeping the gaze fixed on the big toe with the support base on the buttocks in perfect balance, brings calm and serenity to the mind.