キノ・マクレガ―のインスタグラム(kinoyoga) - 11月2日 23時53分

Day 2 #ashtangachallenge is Krounchasana, Heron Pose. I can’t believe how many people are joining the challenge! Thank you. It’s so inspiring to see you share your practice.
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This, like most of the poses in Second Series, is challenging. To settle deeply into Krounchasana, focus on internally rotating both hip joints and drawing both femurs into their sockets. The leg that is extended actually roots down into the pelvis even though it looks like it’s lifting up. There is a temptation to round the back and dump weight into the power back. Avoid that by lifting the chest and ribcage up and away from the hips. Use your core strength to create length along the spinal axis. And of course, suck the belly in and engage the bandhas (because you, always Moola Bandha in Ashtanga). Don’t worry about whether you bind your hands, your wrist, hold your foot or hold your calf muscles. Just do the inner work and let it be enough. If you cannot bend your knee without pain, don’t force it. Elevate your hips with a small towel or block to relieve the pressure or modify as needed (and ideally as defined between you and your teacher). More than anything remember to focus on the inner experience and let the practice be a lifelong journey.
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Watch today’s tutorial with my all new Second Series practice course on @omstarsofficial here—
https://omstars.com/ashtanga-challenge/the-journey-begins-with-a-noose-and-a-heron-pasasana-and-krounchasana
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Photo @sigismondiphotography
#ashtanga #practiceyogachangeyourworld #onebreathatatime #omstarsashtangachallenge

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