Krounch: Heron (crown-CHAH-sun-a)
Triang Mukha Eka Pada Pachimottanasana - Supta Padangusthasana - Hanumanasana
Key Actions: Surya Pada - Ardha Virasana Leg - Mula Bandha - Uddiyana Bandha - Cobra Chest
Apana: Press down through the top of the folded foot and the sitting bones. Draw the shoulder blades down the back.
Samana: Gather the inner thighs in toward the center and activate Mula Bandha to give rise to Uddiyana Bandha.
Prana: From Mula Bandha find length through the three channels of the spine (pubic bone —> heart —> crown & tops of the hips —> the armpits). Find a cobra like action through your upper spine.
Vyana: Press out through the four corners of the foot of the extended leg into your hands and radiate energy out through your toes.
Udana: Lengthen out through the three channels of the spine (pubic bone —> heart —> crown & tops of the hips —> the armpits). Lengthen through the back of the neck and gaze up toward the toes of the lifted leg.
- Imbalanced base, shifting toward the straight leg (sit on block)
- Externally rotated straight leg
- Dropping into his with no activation at hamstrings attachments
- No activation of core (use a strap)
- Hunching shoulders forward
ASANA NOTES AND BENEFITS
HA/Solar - Contract - Rectus Abdominus, Psoas; Straight leg: Quadriceps, Gluteus Medius, Tensor Fascia Lata; Bent leg: Hamstrings; Biceps, Anterior Deltoids, Infraspinatus, Teres Minor, Lower Trapezius
THA/Lunar - Lengthen -Straight leg: Gluteus Maximus, Hamstrings; Bent leg: Rectus Femoris; Erector Spinae, Quadratus Lumborum