Kraunchasana (Heron Pose)

Begin seating in Dandasana position.

Now turn your right knee and set your foot next to your hip into Half Virasana Pose.

Bring your left foot in front of you.

Hold the left foot with both hands while lengthening your spine.

Slowly and gently start to lift the left leg up as much as possible.

Then firm your shoulder blades, straighten your knees, while maintaining the spine long.

Hold the pose for around 30 seconds and then and release the leg as you exhale.

Repeat on the other side.

Rounding the spine instead of elongating the spine.

Tensing the shoulders and lower back.

Bringing the head towards the knee.

Stretches the front of the ankles, hamstrings, and spinal muscles.

Increases strength and flexibility of the leg muscles.

Relieves lower back pain.

Improves body posture.

Tones the core muscles and abdominal organs.

Stimulates the digestive system.

Improves blood circulation and revitalizes the body.

Stimulates the heart functions for better cardiac health.

Activates the Muladhara and Manipur chakra creating a healthy balance of mind and body.

Removes stress and anxiety and relaxes the mind.

Avoid if suffering from lower back issues.

Avoid in case of knees, lower back, hips, or ankles injury.

Avoid in case of a hip replacement surgery or abdominal surgery.

Avoid in case of fibromyalgia or arthritis.

Avoid in case of a weak immune system.

Avoid if you lack a body-breath connection.

Avoid during pregnancy and menstruation.