Targets: Hamstrings
Stage: Intermediate
There’s so much occurring in Heron Pose (Krounchasana), which helps open all the main muscle teams in your legs. Do not be daunted as a result of there are additionally lots of methods to switch the complete place in order that it is extra accessible. The primary stretch right here is within the hamstrings, so warming them up first is a good suggestion. You should use this pose as a part of a core and abs sequence or one with a concentrate on the hamstrings or opening the hips.
Advantages
This pose stretches the hamstring and calf on the prolonged leg and the quadriceps on the bent leg. You may get tight leg muscle tissues from collaborating in a wide range of bodily actions, together with working, biking, soccer, and basketball. Preserving versatile will help you with sports activities efficiency and ease of movement in each day life.
Step-by-Step Directions
- Start seated in Workers Pose (Dandasana) with each legs prolonged in entrance of you and the backbone good and straight. In the event you normally sit up on a blanket in employees pose to assist elongate the backbone, you need to use a blanket for a similar function all through this pose.
- Fold your left leg again right into a Half Hero Pose (Ardha Virasana) place. Your left foot ought to be exterior your left hip, not below it. Take care to maintain the left foot pointing straight again and the left knee hugging towards the midline. If Virasana is painful to your knees or does not be just right for you for another motive, simply hold your left leg ahead as a substitute, bending the left knee in a one-legged Sukasana.
- Bend your proper knee and produce your proper foot to the ground near your proper sit bone.
- Maintain your proper foot with each your palms and raise it off the ground.
- Lean your torso again barely and anchor your shoulder blades onto your again and your arms into their shoulder sockets.
- Slowly straighten your proper leg as a lot as you possibly can. Preserve your backbone lengthy and your shoulders down. Do not hunch ahead in an try straighten your leg extra. Your prolonged leg and your torso ought to make a slim V form.
- Maintain for about 5 breaths after which launch and arrange for the opposite facet.
Frequent Errors
Keep away from these errors so that you get probably the most from this pose and keep away from pressure or damage.
Rounding Again
The most typical mistake is to let the backbone curve ahead. It is necessary to maintain the backbone good and straight.
Hunching Shoulders
Your shoulders ought to be stored again so your chest is open for good respiration, in addition to to assist stop rounding the again. Alter the place you grasp the upraised leg to forestall this.
Modifications and Variations
As with most yoga poses, there are methods to make this pose extra accessible for rookies and to deepen it as your follow progresses.
Want a Modification?
In case your leg doesn’t simply straighten there are a number of choices. You possibly can hold your knee barely bent. One possibility that opens your hamstring extra is to let go of your foot and as a substitute maintain your ankle or calf if that provides you the mobility to straighten your leg. The opposite approach is to make use of a strap. Place the strap across the ball of your proper foot. Maintain one facet of the strap with every hand. This has the additional benefit of permitting your shoulders to maneuver again and down.
In the event you discover which you can straighten your leg provided that you spherical your backbone ahead, you’ve got misplaced the integrity of the pose. Use one of many options described above so to preserve optimum spinal alignment.
When you’ve got a knee or ankle drawback that forestalls utilizing Half Hero Pose, as a substitute fold your leg into the place utilized in Head-to-Knee Ahead Bend, with the heel at your groin and knee flat on the bottom.
Up for a Problem?
For a deeper pose, draw your leg and torso collectively. In the event you lean ahead, ensure that is achieved from the hip and never by rounding your again.
Security and Precautions
Keep away from this pose you probably have any knee or ankle accidents or circumstances that make it painful or onerous to realize the Half Hero Pose. Focus on modifications wanted together with your yoga teacher. Cease this pose in the event you really feel any ache.
Attempt It Out
Incorporate this transfer and comparable ones into one in every of these standard exercises:
- Yoga poses for flexibility
- Yoga poses to your hamstrings
- Yoga poses to stretch your quads
