kroun-CHAH-sah-nah
A seated pose that offers an intense hamstring stretch while simultaneously opening the hip of the opposite leg. It builds core strength and improves balance in a seated position, cultivating focus and inner calm.
Sit with one leg bent back, the other extended forward.
Lift the extended leg, holding onto the foot (or strap).
Keep your spine long and chest open.
Ensure both sitting bones are firmly grounded; sit on a blanket if needed.
Keep the bent knee and foot tucked closely to the hip, similar to Virasana.
Lengthen through the crown of the head, drawing the lifted leg closer to the torso.
Keep the lifted leg straight, actively engaging the quadriceps.
Shoulders remain relaxed and drawn down the back.