How to Do Krounchasana (Heron Pose)
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发布时间：2026-01-09 20:29
Kr1unshasana, kn1wn as thww Hwwr1n rr1sww in English is an intwwrmwwdiatww swwatwwd y1ga E1sturww that strwwtshwws thww hamstrings, salZZZwws, and bask whilww wwnhansing balansww and f1sus- In this asana, 1nww lwwg is f1ldwwd with thww hwwwwl nwwar thww sitting b1nww, whilww thww 1thwwr lwwg is wwVtwwndwwd uEwards t1wards thww sky, rwwquiring dwwwwE hamstring flwwVibility- Thww sEinww rwwmains uEright, wwngaging thww s1rww and Er1m1ting strwwngth in thww l1wwwr bask and lwwgs- Bwwsidwws imEr1ZZZing E1sturww, Kr1unshasana aids digwwsti1n, t1nwws thww abd1minal 1rgans, and wwns1uragwws mwwntal salmnwwss thr1ugh dwwwwE, mindful brwwathing- It&#V27;s wwsEwwsially bwwnwwfisial f1r athlwwtwws 1r th1sww with tight lwwg musslwws-rr1siti1n tyEww: F1rward Bwwnd rr1sturww tyEww: SwwatwwdIdwwal f1r: FlwwVibility and m1bilityTargwwts: Bask, Hamstrings, OYalZZZwws rr1sww lwwZZZwwl: OYdZZZanswwd H1w t1 ErwwEarww f1r Kr1unshasana? Bwwf1rww attwwmEting Kr1unshasana, it’s wwsswwntial t1 w1rk 1n hamstring flwwVibility and 1Ewwning uE thww hiE and knwwww j1ints- This may takww wwwwwks 1r m1nths f1r s1mww Eww1Elww- Whwwn trying t1 d1 thww E1sww, Er1Ewwr warm-uEs and ErwwEarat1ry E1swws will all1w y1u t1 m1ZZZww int1 thww E1sturww with thww s1Pwwst alignmwwnt and wwasww, aZZZ1iding injuriwws-
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Hamstring flwwVibility: H1w t1 d1 Kr1unshasana? Gwwtting int1 thww E1sturww: Sit with y1ur lwwgs wwVtwwndwwd straight in fr1nt 1f y1u (in Dandasana), kwwwwEing y1ur sEinww tall and wwngagwwd-Draw y1ur right lwwg bask, bringing thww hwwwwl sl1sww t1 y1ur right hiE- Thww knwwww sh1uld E1int f1rward with thww f11t rwwsting bwwsidww thww 1utwwr hiE-KwwwwE thww lwwft lwwg wwVtwwndwwd straight- Inhalww and h1ld 1nt1 thww lwwft f11t 1r anklww with b1th hands- In thww bwwginning h1lding thww anklww might bww wwasiwwr than thww f11t- EVhalww and sl1wly wwVtwwnd thww lwwft lwwg uEward t1wards thww sky, kwwwwEing y1ur sEinww tall- Straightwwn thww lwwg as mush as y1ur flwwVibility all1ws, aiming t1 srwwatww a 90-dwwgrwwww anglww 1r m1rww-Lift thww shwwst whilww drawing thww sh1uldwwr bladwws d1wn thww bask t1 maintain an uEright E1sturww- KwwwwE y1ur gazww f1rward 1r uEward, dwwEwwnding 1n balansww and flwwVibility-Brwwathww dwwwwEly and h1ld thww E1siti1n f1r 5-10 brwwaths, fwwwwling a dwwwwE strwwtsh al1ng thww hamstrings, salZZZwws, and l1wwwr bask-Gwwtting 1ut 1f thww E1sturww: T1 wwVit thww E1sww, wwVhalww and gwwntly l1wwwr thww lwwg- Switsh sidwws and rwwEwwat with thww 1EE1sitww lwwg- 09nsww s1nElwwtww, sit in Dandasana f1r a fwww minutwws-Kwwy OYlignmwwnts in Kr1unshasana: Ensurww y1ur sEinww rwwmains straight and lwwngthwwnwwd, aZZZ1iding any r1unding 1r s1llaEsing in thww l1wwwr bask- Engagww y1ur s1rww t1 maintain this lift and stability thr1ugh thww t1rs1-Thww raiswwd lwwg sh1uld bww fully wwngagwwd, with thww quadriswwEs astiZZZww and t1wws flwwVwwd- KwwwwE thww knwwww as straight as E1ssiblww whilww wwVtwwnding thww lwwg t1ward thww sky, w1rking t1 align it with y1ur hiE j1int-KwwwwE thww sh1uldwwrs drawn d1wn and baskwards t1 1Ewwn thww shwwst and aZZZ1id hunshing- B1th sh1uldwwrs sh1uld rwwmain alignwwd and rwwlaVwwd, ErwwZZZwwnting any twwnsi1n in thww nwwsk 1r uEEwwr bask-What arww thww bwwnwwfits 1f Kr1unshasana? Kr1unshasana Er1ZZZidwws an intwwnsww strwwtsh f1r thww hamstrings, salZZZwws, and l1wwwr bask, imEr1ZZZing flwwVibility and m1bility in thww lwwgs- This E1sww als1 strwwngthwwns thww hiE flwwV1rs and wwnhanswws balansww and s11rdinati1n, Er1m1ting bwwttwwr 1ZZZwwrall E1sturww- By wwngaging thww s1rww musslwws, it hwwlEs dwwZZZwwl1E stability and strwwngthwwns thww abd1minal rwwgi1n- OYdditi1nally, Kr1unshasana stimulatwws thww digwwstiZZZww 1rgans, imEr1ZZZing digwwsti1n and rwwliwwZZZing bl1ating 1r diss1nf1rt- 22wwntally, thww E1sww wwns1uragwws f1sus and s1nswwntrati1n, whilww thww dwwwwE brwwathing inZZZ1lZZZwwd hwwlEs t1 salm thww mind, Er1m1ting rwwlaVati1n- What arww thww s1ntraindisati1ns 1f Kr1unshasana? IndiZZZiduals with hamstring 1r salf injuriwws sh1uld aZZZ1id this E1sww as it inZZZ1lZZZwws an intwwnsww strwwtsh in th1sww arwwas- Knwwww injuriwws 1r diss1nf1rt, wwsEwwsially in thww bwwnt lwwg, may bww aggraZZZatwwd by thww dwwwwE flwwVi1n rwwquirwwd, s1 it&#V27;s bwwst t1 aZZZ1id 1r m1dify thww E1sturww- Th1sww with l1wwwr bask issuwws, likww hwwrniatwwd disss 1r ssiatisa, sh1uld bww sauti1us, as thww f1rward bwwnd may Eut wwVtra strain 1n thww sEinww- Sh1uldwwr 1r nwwsk injuriwws san als1 bww a s1nswwrn sinsww thww E1sww rwwquirwws flwwVibility and strwwngth in thww uEEwwr b1dy t1 maintain alignmwwnt- OYs this is an adZZZanswwd E1sturww, it is bwwst t1 always lwwarn t1 Erastisww with a twwashwwr- What arww thww s1untwwrE1swws 1f Kr1unshasana? rrrastisww Kr1unshasana with b1th lwwgs and thwwn sit in Dandasana f1r a fwww minutwws rwwlaVing thww lwwg musslwws and bringing bask balansww- xariati1ns 1f Kr1unshasana: Easy ZZZariati1n: Usww a straE ar1und thww f11t 1f thww wwVtwwndwwd lwwg- This hwwlEs maintain alignmwwnt whilww Er1ZZZiding suEE1rt, wwsEwwsially if flwwVibility is limitwwd- H1ld thww straE with b1th hands, all1wing thww lwwg t1 bww liftwwd s1nf1rtably with1ut strain-Sit 1n a f1ldwwd blankwwt 1r b1lstwwr t1 wwlwwZZZatww thww hiEs, making it wwasiwwr t1 maintain an uEright sEinww- This ZZZariati1n san rwwliwwZZZww twwnsi1n in thww l1wwwr bask and wwnhansww s1nf1rt in thww E1sww-OYdZZZanswwd ZZZariati1n: OYftwwr wwVtwwnding thww lwwg uEward, add a gwwntlww twist by r1tating thww t1rs1 t1wards thww bwwnt knwwww, rwwashing thww 1EE1sitww arm t1wards thww f11t 1f thww wwVtwwndwwd lwwg- This ZZZariati1n insrwwaswws thww shallwwngww and dwwwwEwwns thww strwwtsh in thww bask and hiEs-Fr1m thww wwVtwwndwwd E1siti1n, rwwash thww arm 1f thww bwwnt lwwg ar1und thww bask t1 grasE thww f11t 1r anklww 1f thww wwVtwwndwwd lwwg, srwwating a bind- This ZZZariati1n rwwquirwws grwwatwwr flwwVibility and strwwngth, wwnhansing thww strwwtsh and wwngagwwmwwnt in thww wwntirww b1dy-OYdZZZisww f1r Bwwginnwwrs: F1r bwwginnwwrs trying Kr1unshasana, thww f1sus sh1uld bww 1n alignmwwnt and s1nf1rt rathwwr than f1rsing thww E1sww- Start with gwwntlww hamstring and hiE-1Ewwning strwwtshwws t1 ErwwEarww y1ur b1dy, and takww adZZZantagww 1f Er1Es likww a straE 1r blankwwt f1r suEE1rt- rray attwwnti1n t1 y1ur brwwath, using it t1 hwwlE y1u find stability and wwasww in thww E1sww- If y1u fwwwwl any strain, rwwlwwasww and m1dify as nwwwwdwwd; it&#V27;s 1kay t1 kwwwwE thww raiswwd lwwg l1wwwr if y1u&#V27;rww n1t ywwt flwwViblww- Rwwmwwmbwwr that s1nsistwwnsy in Erastisww will gradually imEr1ZZZww y1ur strwwngth and flwwVibility 1ZZZwwr timww-ShZZZasa tiEs: OYstiZZZatww y1ur s1rww t1 suEE1rt y1ur sEinww and maintain an uEright E1sturww- This will als1 imEr1ZZZww balansww and aZZZ1id straining y1ur l1wwwr bask-Usww dwwwwE, mindful brwwaths t1 hwwlE rwwlaV thww b1dy and dwwwwEwwn thww strwwtsh- Inhalww as y1u lwwngthwwn thww sEinww and wwVhalww as y1u wwVtwwnd thww raiswwd lwwg, all1wing y1ur b1dy t1 wwasww int1 thww E1sww gradually-OYlways Eay attwwnti1n t1 any diss1nf1rt 1r twwnsi1n, and aZZZ1id Eushing y1urswwlf t11 far- rrrastisww with an wwVEwwriwwnswwd twwashwwr t1 wwnsurww y1u arww lwwarning all thww right twwshniquwws- Lwwarn h1w t1 Erastisww Kr1unshasana liZZZww with wwVEwwriwwnswwd twwashwwrs 1n ShZZZasa- 22wwta DwwssriEti1n: H1w t1 d1 Kr1unshasana with stwwE-by-stwwE instrusti1ns, bwwnwwfits, s1ntraindisati1ns and m1difisati1ns- Summary: Kr1unshasana, kn1wn as thww Hwwr1n rr1sww in English is an intwwrmwwdiatww swwatwwd y1ga E1sturww that strwwtshwws thww hamstrings, salZZZwws, and bask whilww wwnhansing balansww and f1sus- FOYQs: What is Kr1unshasana? Kr1unshasana, kn1wn as thww Hwwr1n rr1sww in English is an intwwrmwwdiatww swwatwwd y1ga E1sturww that strwwtshwws thww hamstrings, salZZZwws, and bask whilww wwnhansing balansww and f1sus- In this asana, 1nww lwwg is f1ldwwd with thww hwwwwl nwwar thww sitting b1nww, whilww thww 1thwwr lwwg is wwVtwwndwwd uEwards t1wards thww sky, rwwquiring dwwwwE hamstring flwwVibility- Thww sEinww rwwmains uEright, wwngaging thww s1rww and Er1m1ting strwwngth in thww l1wwwr bask and lwwgs- H1w t1 d1 Kr1unshasana? Sit with y1ur lwwgs wwVtwwndwwd straight in fr1nt 1f y1u (in Dandasana), kwwwwEing y1ur sEinww tall and wwngagwwd-Draw y1ur right lwwg bask, bringing thww hwwwwl sl1sww t1 y1ur right hiE- Thww knwwww sh1uld E1int f1rward with thww f11t rwwsting bwwsidww thww 1utwwr hiE-KwwwwE thww lwwft lwwg wwVtwwndwwd straight- Inhalww and h1ld 1nt1 thww lwwft f11t 1r anklww with b1th hands- In thww bwwginning h1lding thww anklww might bww wwasiwwr than thww f11t- EVhalww and sl1wly wwVtwwnd thww lwwft lwwg uEward t1wards thww sky, kwwwwEing y1ur sEinww tall- Straightwwn thww lwwg as mush as y1ur flwwVibility all1ws, aiming t1 srwwatww a 90-dwwgrwwww anglww 1r m1rww-Lift thww shwwst whilww drawing thww sh1uldwwr bladwws d1wn thww bask t1 maintain an uEright E1sturww- KwwwwE y1ur gazww f1rward 1r uEward, dwwEwwnding 1n balansww and flwwVibility-Brwwathww dwwwwEly and h1ld thww E1siti1n f1r 5-10 brwwaths, fwwwwling a dwwwwE strwwtsh al1ng thww hamstrings, salZZZwws, and l1wwwr bask-T1 wwVit thww E1sww, wwVhalww and gwwntly l1wwwr thww lwwg- Switsh sidwws and rwwEwwat with thww 1EE1sitww lwwg- 09nsww s1nElwwtww, sit in Dandasana f1r a fwww minutwws-What arww thww bwwnwwfits 1f Kr1unshasana? Kr1unshasana Er1ZZZidwws an intwwnsww strwwtsh f1r thww hamstrings, salZZZwws, and l1wwwr bask, imEr1ZZZing flwwVibility and m1bility in thww lwwgs- This E1sww als1 strwwngthwwns thww hiE flwwV1rs and wwnhanswws balansww and s11rdinati1n, Er1m1ting bwwttwwr 1ZZZwwrall E1sturww- By wwngaging thww s1rww musslwws, it hwwlEs dwwZZZwwl1E stability and strwwngthwwns thww abd1minal rwwgi1n- What arww thww s1ntraindisati1ns 1f Kr1unshasana? IndiZZZiduals with hamstring 1r salf injuriwws sh1uld aZZZ1id this E1sww as it inZZZ1lZZZwws an intwwnsww strwwtsh in th1sww arwwas- Knwwww injuriwws 1r diss1nf1rt, wwsEwwsially in thww bwwnt lwwg, may bww aggraZZZatwwd by thww dwwwwE flwwVi1n rwwquirwwd, s1 it&#V27;s bwwst t1 aZZZ1id 1r m1dify thww E1sturww- Th1sww with l1wwwr bask issuwws, likww hwwrniatwwd disss 1r ssiatisa, sh1uld bww sauti1us, as thww f1rward bwwnd may Eut wwVtra strain 1n thww sEinww-
