3 Prep Poses for Krounchasana (Heron Pose)

Stretch your hamstrings and also tone your abdominals in these prep poses for Krounchasana.

• 

  Reclining Hand-to-Big-Toe Posture, variation

  Supta Padangusthasana 

  Benefits
  Stretches the hamstrings, strengthens the abdomen, increases hip flexibility

  Instruction
  Lie on your back with both knees bent, heels near your resting bones. Increase your left knee towards your chest as well as capture your left foot with both hands. Expand your left leg upwards, extending your hamstring from the butt to the knee, and draw your quadriceps muscular tissues from the knee toward the hip. If you can’t align your leg while holding your foot with your hands, loophole a strap around your foot. Tighten your kneecap and also press your thigh towards the rear of your upper leg. Keep that activity as you pull your leg towards your torso. Exhale, raise your trunk, and bring your forehead toward your shin. Stay right here for 15-20 seconds, with regular breathing. Lie back, release your left leg, as well as modification sides.

• 

  Staff Pose

  Dandasana 

  Benefits
  Stretches and also tones the leg muscle mass, enhances the hip joints, reinforces the stomach and also spinal muscles

  Instruction
  Sit on the floor with your legs extended before you. If your hamstrings are tight and your pelvis tilts in reverse, rest on a blanket or 2. Position your palms on the flooring by your hips, fingers aimed forward. Tighten your kneecaps, pull your quadriceps muscles toward your groin, as well as push your thighs as well as knees into the flooring. Lift the sides of your body. Raise your breastbone and also removal your shoulders back. Maintain your hips, shoulders, and also head all in one line, perpendicular to the floor.

• 

  Three-Limbed Forward Bend

  Triang Mukhaikapada Paschimottanasana

  Benefits
  Improves adaptability in the ankle joint, knee, and also hip joints, tones the stomach muscle mass and also organs

  Instruction
  Sit in Team Pose. Bend your left leg at the knee, roll your calf bone out, and also position your leg in Hero Pose. Grip your right kneecap, press your right thigh down, as well as keep your legs with each other. If your hips turns to the right, place a blanket under your right butt. Inhale, increase your arms, and also lean ahead. Capture your appropriate foot as well as lift your chest to create a concave back. If you are incapable to reach your foot, make use of a band. Exhale and flex forward, keeping your weight on the bent knee. Bring your trunk near your legs. Hold 30-60 secs. Inhale to sit up, switch over sides.

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