Krounchasana

Krounchasana takes the story of triang mukhaikapada paschimottanasana to an- other level. The most obvious new element is the lift of the straight leg into the air. This action provides several opportunities to apply our various techniques.

Anatomy

Krounchasana takes the story of triang mukhaikapada paschimottanasana to an- other level. The most obvious new element is the lift of the straight leg into the air. This action provides several opportunities to apply our various techniques. As the hip of the straight leg flexes and the knee extends, the muscles at the back of the leg (those that flex the knee and extend the hip) stretch and draw the pelvis down and back into retroversion, rounding the back. Conversely, factors that tilt the pelvis forward—even just a little bit draw the sitting bones back. This tweaks the pose because the ischial tuberosities are the origins of the same muscles that are lengthening, and moving these bones augments the stretch. To experience this, hold the foot of the straight leg with one hand and press down with the other hand onto the bent knee. Then attempt to lift that knee against the hand (while resisting). This activates the hip flexors on this side of the pelvis and tilts it forward. Tilting the pelvis forward rotates the ischial tuberosities back slightly, pulling on the hamstring muscles at their origins and creating a unique type of stretch. You may need to try this more than once to get it. There are several subplots to the pose as well. The arms draw the foot toward the body, and the abdominals flex the trunk forward. The breath in the background is the soundtrack.  

BASIC JOINT POSITIONS  

• The straight-leg hip flexes. 
• The knee extends.
• The ankle plantar flexes. 
• The foot everts. 
• The bent-leg hip flexes. 
• The ankle plantar flexes. 
• The trunk flexes. 
• The shoulders flex, abduct, and externally rotate. 
• The elbows flex. 
• The forearms supinate. 
• The wrists flex.