This stretch is the most underrated forward bend in yoga

In Yoga diaryIn the Archives series, we share a curated collection of articles originally published in back issues dating back to 1975. These stories offer a glimpse into how yoga has been interpreted, written about, and practiced over the years. This article first appeared in the May-June 1985 issue of Yoga diary. You can find more of our archives here.

Most forward bending asanas are practiced by bringing the torso towards the legs. Krounchasana (Heron Pose) is more difficult than other forward bends because the leg must be lifted against gravity instead of allowing the torso to fall toward the ground with gravity.

As with any forward bend, the student must pay particular attention to spinal alignment when practicing this pose. The spine – including the cervical (neck), thoracic (mid back), and lumbar (lower) parts of the spine – should maintain its natural or resting shape as much as possible. When this position is attempted, the pelvis should move over the heads of the thigh bones (thigh bones) at the hip joint. The pelvis is then tilted forward to relieve pressure on the spine, especially the lumbar spine, which is mainly mobile during flexion and extension (bending forward and backward).

When the pelvis is tilted forward, the spine comes into a relative position, making the pelvis very similar to an upright sitting position. So the column does not tilt in any direction. This position reduces physiological strain and allows the student to feel the calmness of mind that is at the heart of asana practice.

To allow for correct pelvic tilt in Krounchasana, the hamstring muscles at the back of the thigh must be lengthened. Instead of exerting effort or force, one should release the hamstrings and allow them to stretch. Because Krounchasana requires significant stretch in the hamstrings, it is more difficult than most other forward bends and is therefore recommended for students with loose hamstrings and an awareness of how to lift the spine while maintaining the lumbar curve. To prepare the hamstrings for the stretch this asana requires, one should practice all the standing poses and the standing forward bends. If both this and the simpler seated forward bends go well, one can try Krounchasana.

Why Your Mindset Matters in Heron Pose

In addition to understanding the importance of alignment in Krounchasana, the student must also be aware of the attitude he or she brings to the asana. The thought or attitude that one brings will be magnified during the practice moments. If someone takes an aggressive pose, the pose becomes aggressive. If one doubts his abilities, the doubt in the mind will increase. But if a person adopts an attitude of surrender and letting go, then he will surrender and let go in the attitude.

The last thought a person has before practicing an asana is received during the practice and reverberated throughout the body and mind. By cultivating positive and equanimous thoughts, you create an environment in which the asana can become positive and equanimous. By learning to create self-awareness while practicing asana, one learns to practice self-awareness in other challenging situations. The continued discipline of letting go where needed, stilling what needs to be desired, and focusing the mind on the task at hand is immensely valuable, not only in the practice of Krounchasana and other difficult poses, but also in life.

How to practice krounchasana

Sit on a blanket with your buttocks between your heels. Make sure that the buttocks rest firmly on the blanket. The feet should be next to the buttocks, the soles facing the ceiling (Virasana). Stress on the knee can be minimized if the flesh of the calf is pulled to the side at the knee to create more space for the joint.

Begin the asana by bringing the right thigh towards the chest and placing the right foot on the floor, with the heel near the buttock. While exhaling, straighten the right knee and hold it at the back of the knee, calf or preferably the foot. If all positions are too difficult, try the position shown in Figure 3. Also seen in that photo is the use of a blanket under the buttock, which can help tilt the pelvis forward into the correct position. Be careful not to bend the right knee or round the spine. Keep the breath soft and even.

Slowly raise the right leg during a series of exhalations. Never compromise spinal lift for a higher leg position. The spine should not resemble the spine shown in Figure 2. Hold for half a minute with the leg as high as possible without rounding the back. Release, take a few breaths and repeat on the other side. Paschimottanasana, or full forward bend, is a good pose to follow Krounchasana.