Krounchasana "Heron Pose"

Pronunciation: (crown-CHAHS-ah-nuh)

Level:

Intermediate

Chakra:

Benefits: This pose releases your hamstrings, which are a key component for physical flexibility as well as a place that often holds tension.

How it's done:

• Begin seated.
• Bring your left foot into Virasana (Hero Pose).
• Bend your right leg. 
• Press your right arm into the inside of your right knee.
• Turn your right hand so that you are reaching to the outside of your ankle.
• Use your left hand to reach for the inside of your right ankle.
• Leaning back slightly, lift your right leg as far as is comfortable.
• Hold this pose for 30 seconds to one minute, then lower your right leg and carefully extend your left leg before repeating on the other side.