"There is nothing that involves only going without returning.

It is the nature of Heaven and Earth

When there is going, there also must be returning."

"To maintain the center of the circle is to respond inexhaustibly."

Yoga Asanas Page


 

Krounchasana (Heron Pose)

 
Posture Vyasa, Patanjali's oldest extant commentator, mentions this pose, though he doesn't describe how to do it: "The curlew and other seats [asana] may be understood by actually seeing a curlew and the other animals seated" (Yoga Sutra 2.46).
Procedure

 
bullet Sit 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.
bullet 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, angled about 45 degrees, or with the foot as high as or slightly higher than your head.
bullet  Repeat with the legs reversed for the same length of time.
Releasing
bulletExhale and release the raised leg. Carefully unbend and straighten the left leg.
Duration
bulletHold this position for 30 seconds to a minute.
Internal Effects
bulletStretches the hamstrings
bulletStimulates the abdominal organs and heart
Therapeutic Applications
bulletFlat feet
bulletFlatulence
Contraindications
bulletMenstruation
bulletIf 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.
Beginner's Tip  
 

 

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Last modified: January 29, 2010