Krauncasana: Heron Pose

Heron Pose in Hatha Yoga

The Heron Pose in Hatha yoga is considered an advanced asana that requires substantial experience and skill. It demands well-developed flexibility of muscles and joints and is performed while seated. One leg is stretched upwards, the other is bent on the floor, and the whole figure resembles the outline of a long-necked bird.

To perform this exercise, one must prepare the body by doing poses like intense side stretch, forward bends, and loop before proceeding to perform Kraunchasana.

Benefits of Heron Pose

Because this asana involves both tension and stretching of the abdominal muscles, and the muscles and joints of the pelvis, back, as well as the legs and arms, Kraunchasana contributes to:

– intensification of blood circulation in the pelvic organs and abdominal cavity;

– strengthening of the spine;

– activation of kidney function;

– normalization of the menstrual cycle;

– improvement of digestion due to more active peristalsis;

– balancing of the hormonal balance and metabolism.

The Heron Pose also promotes mobility and flexibility of the hip joints, knees, and ankles, and positively affects heart function. Like all exercises for stretching and flexibility, it tones the body well.

Technique of Performing Kraunchasana

The exercise can be started at least two hours after eating, with the right mindset.

1. The starting position is the Staff Pose – Dandasana. Sit on the mat, stretch your legs forward. Keep your back straight. Straight arms are pressed to the torso, palms on the floor on either side of the hips.

2. Then, you should bend your right leg and move the foot back. This way, the heel is pressed against the right hip joint. When looking at a person performing this exercise frontally, you see the knee of the right leg and the heel of the left outstretched leg. Try to bring the knees together.

3. As you exhale, arch your lower back, bend your left leg, and grasp the foot with your hands, then straighten the leg. Carefully straighten the leg, keep your back straight, and go through several deep breathing cycles in this position.

4. Again on the exhale, pull the straight leg towards you so that the chin touches the knee. Breathe deeply. Try to keep your right knee pressed to the floor.

5. As you inhale, lean your body back, lower the left leg, remove your hands from the foot, straighten the right leg, and return to the original staff pose.

6. After several breathing cycles, repeat everything from the beginning with the other leg.

Possible Mistakes When Performing Heron Pose

It is not recommended to perform kraunchasana if you have knee and ankle injuries, or during menstruation.

Mistakes when performing this asana may be related to the position of the back. Inexperienced practitioners sometimes forget to keep it straight, thereby complicating the task. Other mistakes are related to breathing. Some exercises are done on the exhale, some on the inhale; this is important because exhaling releases excess tension and inhaling provides an energy boost.