Initially you are required to sit in Dandasana pose and then place your left leg in the pose of Ardha Virasana. Then by bending the right knee you are supposed to put your foot on the floor.You are then required to put your right arms inside the right leg. Try to grip the inside of the right foot with the assistance of the left hand
You need to bend backward to some extent. However, your front torso needs to be long. Maintain stiffness in your shoulders alongside your back so that you are capable of upholding the lift of the chest. Your legs need to be lifted in a diagonal position in a 45 degree angle. You can as well raise your foot higher or slightly above your head
You need to remain in this position for some seconds to one minute. Breathe out and bring down the raised legs. Slowly try to straighten your bend legs. You are then required to repeat the same process using the opposite leg for the same length of time
The main anatomical focus of this pose is upon the feet, calves, hamstrings and thighs. It helps in strengthening these organs.
It has been observed that this pose is therapeutically advantageous for the person having flat feet because regular practice of this form of pose might assists in stretching the arch of the foot. It is because of the fact that daily practice of this pose tends to enhance the internal abdominal organs and also perks up their total functioning, the pose assists in curing flatulence spontaneously. The application of this pose has proved to be therapeutic for mild sciatica, asthma, indigestion related problems, osteoporosis and backache. It tends to revitalize and energies the nervous system.
There are different benefits of practicing this pose to the body parts such as legs, chest and abdomen and feet. While practicing this pose a person may find pressure in their feet, thighs, hamstrings and knees. Hence, practice of this pose will assist in strengthening the muscles of the legs. It aids in toning of the organs and invigorates the muscles of the chest as well as abdomen. It makes them flexible. A person suffering form mild depression, cold and cough can also practice this pose.
Women having menstruation problem must avoid practicing this pose as it might lead to pain at the back and stomach. Furthermore, great attention needs to be paid for those possessing any serious injury in their knee or have any form of ankle problems as practicing this pose under such circumstances might make the problem even more worse.
The students performing this pose may face problem with the leg down in the Ardha Virasana pose. You are therefore suggested to perform this asana by keeping your legs down for Janu Sisasana. You can further try to perform Virasana on a daily basis in order to make your thighs ready for full Krounchasana.
Heron pose is considered to be quite challenging that tends to motivate the practitioners. However, a person can add perform it in different manner so that they can add distinct varieties in their yoga once they have specialized in it. There are different steps that can be followed to bring variation in the heron pose
You can begin with normal Krounchasana pose itself
Then hold the outer part of lifted legs with the opposite hands and turn your thumbs down in the floor. You need to place your other hand back in the floor
Exhale and try to hang your lifted legs in the opposite direction. At the same time, bend you torso towards the lifted legs
Prior to exhaling and releasing the bend you are supposed to remain in that position for 10-15 seconds
Most of the learners may not be capable of keeping their lifted legs straight or might as well loosen the raised chest when straightening their legs. In order to overcome this problem, it is significant to make use of the strip around the sole of the foot prior to straightening your leg. You must have a tight grip over the strip placed around the foot sole. However, you must not forget to maintain your elbows straight and the chest lifted high.
You need the help of your partner when performing the leg pose for this asana. By pushing your hands in the floor besides the hips, you need to support your torso. Your partner must hold the heel while you lift your legs off. Try to keep your knees erect again When your partner has held your foot, you need to raise your legs higher. By pushing your hands on the floor you will be capable of keeping your torso high.
There are different preparatory poses that tend to prepare you for the Krounchasana. By performing these asana, you can easily practice Krounchasana. The different poses are Downward Facing Dog pose(Adho Mukha Svanasana), Cobbler pose(Baddha Konasana), Head to Knee pose(Janu Sirsasana), Seated Forward Bend(Paschimottanasana), Easy pose (Sukhasana), Standing Forward Bend(Uttanasana) and Extended Side Angle pose(Utthita Parsvottanasana).
The follow-up poses can be performed immediately after performing Krounchasana in order to assist in better functioning of the human body. These poses have always proved to be very beneficial for the mental and physical state of body. The various follow-up poses are Sage Twist(Marichayasana1), Seated Wide Angled pose(Upavistha Konasana) and Seated Forward Bend(Paschimottasana).
The students who have mastered in this pose may be capable of escalating the stretch on the back of the lifted leg by way of bringing both the leg as well as torso. You are then required to twist your elbows to the sides and tilt the torso forward, legs inside. The front side of the torso needs to be kept comparatively long. You must not bend forward from the stomach.