krounch (heron) + asana (pose)
Prop Time! Heron Pose, an intense hamstring stretch that benefits everyone (especially runners), isn´t considered an especially difficult pose, but it can present problems for those with limited flexibility. If only there were a prop to help! - & yet there is 🎉🎉🎉! Place a strap (or scarf, or belt- no need to break the bank) around the ball of the foot of the leg you´ll be lifting, hold the strap with both hands, & then carefully raise the leg to a comfortable height. Spend some time in Hero´s Pose & Head-to-Knee Pose before moving into Heron, & follow up with Seated Forward Fold & Staff Pose. This pose is an excellent prep pose for more challenging asanas like Compass Pose. Over time & with practice, you´ll see & feel your hamstrings grow more flexible & the range of motion of your hips increase. Heron pose is the trifecta of asanas: it stretches, strengthens, & lengthens!
Benefits:
stretches the hips & hamstrings
stretches the thighs & ankles
therapeutic for flat feet
helps those with persistent gas
assists women to prepare for childbirth
relieves backache & fatigue
relieves menstrual & menopausal discomfort
improves digestion & liver, kidney, uterus & ovary function
stimulates lymphatic system.
Remember: when expressed correctly, your spine should be nice & straight, your elbows should be fully extended, & your chest open. How high you lift your leg isn´t as important as your back, arms, & chest, so don´t compromise your posture for the sake of a few extra centimetres! If you have knee or ankle issues (not super serious), rather than entering the pose through Half Hero Pose, sit with your legs in Head-to-Knee Forward Bend, with your heel at your groin & knee flat on the ground instead.
Props: a yoga strap or (or a belt or scarf) placed around the sole of your foot before straightening the leg will help those with less mobility/flexibility. Hold the strap as close to the foot as possible.
Avoid Heron Pose if you:
have sustained serious injuries to your spine, rib cage, abdomen, hips, shoulders, knees, & ankles
have had a hip replacement
have a hernia
are menstruating
have a weak immune system, or suffer from fibromyalgia, or arthritis
lack Breath-Body Awareness
if you have a groin or knee injury.
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