How to do Heron Pose- Krounchasana by Chris Loebsack

Krounchasana
Heron Pose - Intermediate Seated Posture
Crown-Chaa-sah-nah

This posture is a combination of half hero's pose (ardha virasana)also known as triangular facing western intense stretch (triang mukhaikapada paschimottanasana) and upward facing western intense stretch pose (urdhva mukha paschimottanasana). The combination of these two seemingly opposing postures gives us a complex asymmetrical pose that stretches the entirety of the lower extremities, engages the core and strengthens the spine. 

This posture presents itself in the ashtanga yoga intermediate series as developed by Pattabhi Jois. It is the second pose in the intermediate series and has the addition of a flow (vinyasa) before the pose, between the sides, and after the second side. Iyengar, in “light on yoga” lists this posture immediately following triang mukhaikapada paschimottanasana as it is easier to bow forward over the extended leg than it is to reach down and draw the leg upward towards the sky. 

Krouncha means heron. The name is also the name of a mountain in India and Indian mythology claims that Krouncha is the grandson of Himalaya. The Himalayas are a mountain rage that hosts some of the world's highest peaks, including the famous Mount Everest. 

In some other instances krounchasana has been used to describe another posture or another name has been used to describe the same shape. The references are much more obscure and not used in the west so we will leave it as is for consistency. The most common traditions practiced in the USA stem from teachers such as Pattabhi Jois and Iyengar who learned from the same master teacher, Krishnamacharya and therefore use the same names for the postures which makes for easier comparisons between their stylistic differences. 

How to do krounchasana

1. Begin in a seated position with the legs stretched out in front of you.
2. Roll the weight of the body onto the left hip and as you bend the right knee tuck your to the outside of the right thigh with your foot alongside your outer hip. Make sure the toes are pointing back and the toenails are facing the ground.  
3. Hug the inner thighs towards one another and then bend the left knee to reach down and take a hold of the foot with both hands (option to bind if available) then straighten your leg fully towards the sky. 
4. Keep the spine elongated and draw the leg closer to your chest and face. 
5. Hold the pose for 5-10 deep breaths. 
6. Release and repeat on the second side.

Benefits

• Stretches the buttocks, hamstrings, ankles, calf, quadriceps (vasti group).
• Improves your focus. 
• Strengthens the spine, pelvic floor, and  posterior aspect of the neck. 
• Improves circulation. 
• Builds heat in the body.
• Stimulates the first chakra aka root chakra (muladhara)and the second chakra aka sacral chakra (svadhisthana).

Common pitfalls and contraindications

• The spine will tend to round and sink into the lower back. 
• Students may need to sit on a block to take pressure out of the knee of the bent leg. There is a significant amount of weight bearing on the knee joint in this shape while it is in deep flexion so students with knee injuries may need to modify or skip this posture. 
• There is a tendency to lean the chest forward. To increase the work on the thighs and strengthen the back keep the chest lifted as you sit into the posture.
  
  References
  
  Iyengar, B.K.S. (1966) Light on Yoga, Yoga Dipiki. (3rd Edition) NY, United States of America. Schocken Books Inc.
  Swenson, D. (1999) Ashtanga Yoga, the Practice Manual. (6th Edition) (Woodruff, C, Ed.). Houston, TX, United States of America. Ashtanga Yoga Productions.

About Chris Loebsack

• ​Chris Loebsack, 500 E.R.Y.T,  fell in love with yoga in 1995 and began teaching in 2003. Chris uses the power of yoga to create a space for students that cultivates trust, playfulness and Divine connection with themselves and with community. Living by her mantra, Clarity, Integrity and Love, she draws upon her partner yoga practice to share the healing power of touch and safe intimacy. A passion for discovering subtlety in movement has lead Chris to deepen her education with the Anatomy Studies for Yoga Teachers® kinesiology program. Her playful yet focused classes are filled with user friendly gems of applied anatomy leaving students with a greater understanding of how to find comfort and space in their bodies and smiles beaming across their faces. She encourages teachers to set a higher standard of excellence through knowledge and has become a valuable mentor to many upcoming yoga educators. 
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