Benefits

• Improves balance and posture
• Strengthens the feet, legs, thighs, outer hips, core, and pelvic floor.
• Can help to rebuild fallen arches
• Improves circulation. 
• Builds heat in the body.
• Stimulates the first chakra aka root chakra (muladhara) and balances the alignment of all seven chakras

Common pitfalls and contraindications

• If someone is experiencing low blood pressure this pose may make them feel dizzy in which case they should stop and sit down. 
• The more narrow foot position is more difficult to balance and may be less comfortable for students with a broader pelvis. If a student is experiencing outer hip discomfort we would recommend a broader stance. 
• There is a tendency to over arch the spine while trying to find the lfit from the feet to the head. Do not let the belly and ribs stick out. 
• Watch for; computer neck (head jutting forward). Bring the head over the shoulders. 

Preparatory poses and exercises
​Constructive Rest
Pelvic Tilts
Thigh Rotation- with straight leg
Reclining Mountain
Crocodile Pose- Yin


ReferencesIyengar, B.K.S. (1966) Light on Yoga, Yoga Dipiki. (3rd Edition) NY, United States of America. Schocken Books Inc.
Singleton, M. (2010) Yoga Body, the Origins of Modern Posture Practice. NY, United States of America. Oxford University Press, Inc. 
Swenson, D. (1999) Ashtanga Yoga, the Practice Manual. (6th Edition) (Woodruff, C, Ed.). Houston, TX, United States of America. Ashtanga Yoga Productions.
www.wikapedia.org

​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. 
Chris's Teaching Schedule

​Goddess Pose- Temple variation- Arms overhead with hands in Kali Mudra

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. 
  Chris's Teaching Schedule

Tapping into our heart space, practicing gratitude and compassion is a simple way that anyone can connect more deeply within themselves and carry that into their relationships with others. The gassho meditation is very simple and can be easily practiced alone or in a group. Try this delightful meditation to feel more connected and gain more clarity. 

What is Gassho?
Gassho is a Japanese word that literally means bring two hands together. The basic hand position (Mudra) would equally be called prayer hands in English or Anjali Mudra in Sanskrit, the primary language of yoga. No matter what you choose to call the hand position symbolically all three share the idea of being in service,  showing respect, carrying goodwill for one another, or holding gratitude. The hand position is often used as a greeting or as a ritualistic gesture. Most likely you have already experienced this gesture in some form.

What is Gassho Meditation?
Gassho meditation is a simple form of focus that is a very popular practice in the Reiki Tradition (Energetic healing art). Gassho is considered to be one of the three pilars of Rieki as taught by Dr. Mikao Usui , the founder of the modern Reiki Practice. It is said that Usui Sensei practiced this meditation daily and taught its power of love and connection to his students. 

5 Simple Steps to Gassho Meditation:

1. Bring the hands together lightly into Gassho, the prayer position, with the tip of the thumb lightly resting on your sternum (breast bone) at the heart chakra (energy center). 
2. Close your eyes and keep the internal focus lightly on your fingertips.
3. Inhale love and as you exhale feel the breath rush lightly across your fingertips as you allow yourself to bath in that love. 
4. Stay anywhere from 5 to 30 mins (Start small and build up endurance).
5. When you are ready to release the mediation slowly separate the palms and let them rest on you lap palms facing upward and tune into any shift in your energetic sensations. 

Tips and variations:

• Find a seated position and set yourself up in the most comfortable seat possible. Feel free to use blankets or pillows to support your seat. If you have a hard time sitting on the floor use a chair. #nolotusposerequired
• If your attention wanders simply guide it back to the sensations in your fingertips. It is natural for the mind to wander and have to refocus. 
• Add a mantra (short phrase) to help your focus. Inhale one part of the pantr and exhale on the second part of the phrase. Some useful mantras include SAT NAM (I am truth, truth is my identity) or AHAM PREMA (Uh-hum Pray-muh or I am divine love).
• Focus on things that you are grateful for.
• Notice the feeling of energy in your hands. 
• You can practice in silence or with some soft music in the background to help you relax.

 
Remain lighthearted throughout the practice and tune into your joy. 

Namaste,
Chris Loebsack, 500 ERYT

Photo Below- Educator Karen Iracane in Gassho, by Chris Loebsack

 Many of us have heard that mediation is a great way to quiet the mind and help manage stress in our lives. Unfortunately, not many people have the patience or attention span to sit quietly and reflect from within. This makes it hard for people to think about a mediation practice and how to start the process. Thankfully, there is a technique called Mantra.
                Mantra is a word or something smaller, such as a sound or syllable, that has meaning to the person saying or repeating it. While saying a Mantra, it is usually used in a repetitious way, which is called Japa. Mantras could consist of the practitioner paying tribute to a god or goddess, but it does not have to be. It could also be a word, saying or phrase that helps the person concentrate on their own journey and what they might want within it. A mantra can be spoken out loud or a thought in the mind.
                During a mantra meditation, the practitioner would repeat the mantra multiple times. Usually, a mantra is repeated 108 times. I know you are thinking, “how many of us can count and speak at the same time?” The use of mala beads can help the counting process while you say the mantra or think it. Mala beads can be a long necklace with 108 beads around it. Each time you say your Mantra, your pointer finger and thumb would be placed on one bead. As you continue, the pointer and thumb work their way around the beads, until you are back at the start.
                Being someone who has a sporadic mediation practice, I decided to try a mantra meditation. To help with my counting, I used a set of mala beads. I chose a mantra that meant something to me and would help me manifest certain qualities I want to emphasize in my life.  This mantra was, “Om Gam Ganapataye Namaha, which Mary Grace Garis defines in short as, “Salutations to the remover of obstacles.” For the next 2 weeks, I would be indulging myself in a mantra practice. When I started, I felt no different. It felt like I was doing one extra thing in my day. By the end of week one, I had already observed: I was more comfortable saying the mantra, I could notice my breathing patterns, and I felt less anxious. By the end of two weeks, I had developed a strong comfortable seat and was using my mantra meditation 2-3 times a day! It felt so good to continue the meditation, I just kept going! I will keep this mantra meditation moving forward, as the benefits are priceless. Have I noticed anything in relation to overcoming obstacles? I first thought, not that I am aware of. Then I realized, starting this meditation in the first place, was a large obstacle to overcome.

Ashley Hackett is a certified Hot Yoga Educator and 200hr ERYT and is currently enrolled in the Boundless Yoga Studio 300 hr Yoga Educators Advanced Studies Program. She balances her love of heat building practices with her meditation, yin yoga and restorative yoga sessions.