Sanskrit: Krounchasana
crown-CHAHS-anah
Benefits
Increases strength and flexibility in the leg joints and muscles
Tones the core
Stimulates the digestive system
Stretches the front of the ankles and hamstrings
Standard Cues
Kneel down on your left leg, and extend your right leg in front of you.
Inhale, lift out of the torso while firming the abdominals, and lengthen the spine.
Exhale and sit back toward your left heel, settling onto your sitting bones. Make sure your left foot is on the outside of your left hip.
Bend the right knee and draw the heel in toward your sitting bones. Clasp your hands under the right foot. Inhale and begin to extend the knee, lifting the foot toward the sky.
As you exhale, work toward keeping firm abdominals and draw the leg closer to the torso.
To exit, inhale and draw the abdominals in for support. Exhale and slowly lower the lifted leg. Placing your hands on the floor, roll slightly to your right sitting bone and sweep your left leg around to meet the right.
Short Cues and options
Keep the upper and lower spine lifted through the torso and firm your abdominals.
Draw the entire leg toward the torso, hollowing out the belly, on every exhale.
If you feel knee pain or strain at any time, immediately release from the posture.
Be cautious of your low spine and avoid rounding.
Precautionary Warnings
Avoid if you have Knee, hip, or ankle injuries