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.
Intensely stretches the hamstrings and calves of the lifted leg.
Deeply stretches the hip flexors and quadriceps of the bent leg.
Strengthens the core and back muscles to maintain an upright posture.
Cultivates focus, concentration, and mental stamina.
Calms the nervous system and promotes introspection.
Use a strap looped around the sole of your lifted foot if you cannot comfortably hold your foot with straight arms and a long spine.
Sit on a folded blanket to elevate the hips, making it easier to maintain a long spine and lift the leg.
Stand beside the student. Place one hand on the lifted ankle and the other on the thigh, gently encouraging the leg closer to the torso on an exhale.
Avoid pressing directly on the knee joint; communicate about intensity and any sharp pain.
Place one hand on the sacrum and the other on the upper back, encouraging length through the spine, helping the student sit tall.
Ensure the student is not rounding the lower back; emphasize length over pulling.
Pull your leg to your face.
Invite the lifted leg to ascend toward the torso, allowing the hamstring to unravel with mindful intention and breath.