Heron Pose, also known as Krounchasana, is frequently compared to the bird heron or crane that stands tall in the water, searching for prey. The grounding pose of the sit bones is compared to the legs of a heron bird, and also the prolongation or extending of the leg is compared to the body and neck of the bird.
Beginner’s Tip
If it's difficult for you to stay on your bottom leg in Virasana, then attempt sitting on a height of 2 sunray yoga blankets to make Virasana easier on your knees. If that's still tough, then you'll be able to conjointly place your bottom foot close to your area as in Janu Sirsasana till you're more comfortable in Virasana.
NOTE: Before you start this, consult your doctor or an exercise professional about this pose. Don't try to do it alone.
Tip To Do -
1 - Begin with the Staff Pose.
2 - Fold your right knee and place your right foot on the ground near your right hip; inhale and lift your body up and sit straight.
3 - Inhale and lift the left leg up with propulsion from within the tummy, holding the leg with your hands at the only real joint; exhale and bring the leg and knee towards your forehead, ensuring the spine is straight.
4 - The propulsion of the stomach and adjustment of the abdominal muscles not only help in strengthening the core muscles, but also help in strengthening the entire back and spine.
5 - Hold this pose for 6 to 10 breaths.
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The Advantages of the Heron Pose
1 - It stretches the ankle, thigh, and shin of the bent leg.
2 - Stretches the back of the straight leg, from the hamstrings up to the Achilles tendon.
3 - It improves core stability.
4 - This pose offers relief to tense hamstrings.
5 - It promotes circulation to the abdominal organs.