- Sit on the floor with legs forward.
Bend left knee on the left side of hip, Toes will be point outward and backward. Top of the feet will be on the mat.
Exhale bend right knee and bring the foot in front of right hip and knee pointing towards upward.
Press heel of the right to the floor, flex left leg and hold left foot with both hands.
Exhale stretch left leg away from the body, pushing the left heel up. Keep the spine long, chest open and the sternum lifted.
Now exhale and bring the leg close to the chest and head towards the shin bone.
Hold the position for 5- breaths and release and repeat procedure on another side.
- In beginning place pillow or folded blanket under both sit bones.
Give support of chair or wall to the raised leg.
In beginning use a strap or belt around the foot of the raised foot, it will decrease the stretch to the thigh of raised foot. The chest should stay open.
- Place right foot in front of right hip.
Lift left buttocks and knees up, slightly higher than the heels. Slide right foots in front of left buttocks.
Straighten feet in front and sit relax.
Precautions and Contraindications
- Hip, knee or ankle injury
Benefits of Krounchasana
- Opens the hips, chest.
Stretches and gives Strength to the thigh, hips, ankle and abdominal muscles.
Improve the flexibility of hips.
Improves sense of balance.
It stimulates and improves the function of abdominal organs, heart.
Useful for asthma, flat foot, Flatulence.
It is helpful to relieve stress, anxiety, and depression.
- Adho Mukha Svanasana
- Supta Padangusthasana
- Upavistha Konasana