Krounch is the Sanskrit name for a heron. Just like a heron is known to have great agility in legs, the yoga asana inspired by it provides the same. If we read the Hindu Mythology, Krounch was also the name of grandson of Himalaya who was pierced by Kartikeya (God of war) and Parsuram (Incarnation of Vishnu). This asana is an advance yoga pose and has greater effects than that of pashchimottanasana. It targets the leg muscles with a deep stretch and also massages the abdomen. The leg stretched in this asana resembles the stretched neck of a heron which is ready to catch its prey or fly high.
Here are the steps to do Krounchasana:
Sit in Vajrasana, on your heels. Maintaining a straight back, slide your left leg out like you do in Virasana. The leg should be now placed near the left hip.
Now bend your right knee and place the foot on the floor, just in front of the right sitting bone. hold your right leg with both your hands. Breathe deep and while exhaling slowly lift the leg up. Maintain the balance.
Lean back slightly, but keep your torso long, to avoid making a wrong curve with your back. Now slowly take the leg high and keep on making the leg straight as you are moving it up.
Go maximum up and hold the asana for 30 seconds to a minute. Then exhale and release the raised leg. Repeat the same steps on the other side.
Benefits of Heron Pose – Krounchasana
- Krounchasana is an advance form of pashchimottanasana.
- Just like the jaanurshishasana, this asana aids in toning the spleen and the liver to aid digestion.
- It also activates the pancreas and improves the secretion of insulin.
- Tones the legs and improves the strength o the hamstrings and calf muscles.
- It helps in healing sciatica pain.
- It gives full extension to the leg muscles.
- Due to the extra stretch in the pelvic region, gonads receive more blood circulation and hence more oxygen in absorbed. This leads in absorption of more nutrition form the blood in the gonads.
- This asana is also great to remove anger, anxiety and stress.
ASANAS TO DO BEFORE KROUNCHASANA:
It is important to do a good warm up before any advance pose. The krounchasana is definitely an advance pose and has to be done carefully. Therefore it is advised to do the following asanas before trying the heron pose:
1. Supta padangushtasana: reclining hand to toe stretch
To do this you have to lie down with legs straight in front. Then bend your right leg and hold the big toe of the right foot with the right hand. Slowly raise your heels high and try to make the leg straight. Exhale and move the leg towards the head and hold for some time. Then release slowly and do it form the other side.
2. Triang Mukhaikapada Paschimottanasana
This asana improves flexibility in the ankle, knee, and hip joints; tones the abdominal muscles and organs. To do this asana sit in vajrasana. Now slowly slide your left foot out like you do in the virasana. The left heel shall be now outside the left hip. Inhale extend your spine up by raising both the hands up and as you exhale move with your spine for a forward fold. Squeeze your stomach in and push your chest forward. Slowly reach your right leg and hold it firlmy at the toes, ankles or the shin. Hold 30–60 seconds. Inhale to sit up; switch sides.
3. Padhasthasana
Pada means feet and Hastha means hands, this asana is all about touching your feet with your hands. It is one of the primary poses in yoga that are part of the Suryanamaskar! This asana gives the legs a great stretch and also increases the blood flow in the head which may slow down in low B.P. to do this asana stand on the mat with feet together.Inhale take your hands up and go long with your back by extending the hands high up, stretching the inner thighs and the knees. Now exhale slowly and reach with your palms forward by maintaining the back as straight as possible.
Try to go down as low as possible and touch your head on the legs. If you can’t reach down, breath again and as you exhale try to either hold the knees, shins or ankles. In this full coarse keep the legs straight and avoid making a hunch with your back. Hold this for 30-60 seconds.
