Krounchasana
(Heron Pose)
Many asanas in Yoga are devised by watching the seating and general posture of birds. Krounchasana or Heron pose is one such Asana. This is a very intense pose for stretching.
This asana is therapeutically beneficial for flat feet and flatulence.
 Asana technique:
The asana should be begun by sitting 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 forming an angle of about 45 degrees. The foot should be placed as high as possible 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.
The anatomical features that are impacted the most are ankles, thighs, knees, hamstrings, legs, arches, hips and chest.
Aid and tips: Many beginning students won`t be able to completely straighten the raised leg or will lose the lift of the chest when attempting to straighten the leg. To counter this, place a strap around the sole of the foot before you try to straighten the leg. Hold the strap as close to the foot as possible, but don`t sacrifice keeping the elbows fully extended and the chest lifted.
Benefits of Krounchasana
The hamstrings are stretched and toned thoroughly.
This asana stimulates the abdominal organs and heart.
Precautions
The asana is not recommended during Menstruation.
If you have any serious knee or ankle problems, avoid the Ardha Virasana (Half Hero Pose) leg position in this pose unless you have the assistance of an experienced instructor. At its place you can sit with the legs positioned in Janu Sirsasana (Head-to-Knee Forward Bend).
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