KRAUNCHASANA

Description

KRAUNCHASANA Asana group: sitting poses, forward bends Translation of the name from Sanskrit: • krauncha — heron, curlew. 1. Setup Starting position: sit with the legs wide apart (Upavistha Konasana). Bend the left leg and place the left foot toward the right thigh. Take the right foot with both hands and, with an inhale, lift the right leg up. On the exhale fold toward the right leg, keeping the back long. Then change the side. Keep the sitting bones grounded. 2. Simplified and advanced variations Simplified variations: • use a strap around the foot; • bend the lifted leg at the knee. Advanced variations: • lift the leg higher and fold deeper over the straight leg. 3. Injury prevention Do not round the back to reach the foot. Keep the raised leg active. If the hamstrings are tight, use a strap and bend the knee.

Effects

• flexibility
• strength