Week 28 : Year 2 : TriYogaSchool
We are taking another step toward the splits with our pose of the week :: Krounchasana or HeronPose
🔻 Heron pose deeply stretches the hamstrings while encouraging square hips. The internal rotation of the floor leg fixes the pelvis and replicates the proper position required for full splits.
🔻 Start in a Dandasana Pose with both legs fully extended in front of you.
🔻 Bend your left knee & fold the leg back in a Half Hero Pose. Make sure the top of the foot is on the mat & your heel is hugged in to your outer hip.
🔻 Bend your right knee & clasp the foot with your hands. Alternatively, hold your right wrist with your left fingers. Bring the shin to parallel to the ground, hug the thigh to your chest & pull your chest to your thigh - LIFT & straighten your spine.
🔻 Keep the spine long & extend the right leg as far as your hamstrings safely allow. Do not compromise your long spine to extend the leg! A bent leg is ok as long as you are feeling a stretch in the back of your leg. Stay for 5 breaths & do the other side
✔️ PROPS & VARIANTS :
🔻 If the leg bent in ‘hero’ position is challenging due to knee or quad issues, you may prefer to bend it the opposite direction - forward in a pigeon shape. Still work on extending your spine & keeping your hips as level as possible.
🔻 If hamstring flexibility limits your ability to reach your foot - use a STRAP! Proceed with the pose in the same way - long spine, gaze up!
🔻 Another method for making the hero leg more approachable is to sit on a BLOCK (or 2!). Elevating your hips allows for more room for the leg to tuck & increases the angle of the knee, thereby making the bend less strenuous.
✔️ VARIANTS :
Explore the Heron shape in a variety of ways by changing different elements. I offer a 1/2 squat, a lotus, a twist + a compass. Feel free to play!
Let me know how it goes! 🔸Be creative, be agile, have fun!