Heron / Krounchasana
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The more accurate Sanskrit name is Kruncha or Krauncha, which translates to “curlew,” rather than "heron" (a different wading bird, translated "baka" or "kangka"). Begin in ardhavajrasana, with one leg folded in kneeling position (sitting on heel; or heel may be outside butt or inside thigh at perineum), and the other extended. Raise the extended leg. Keeping that leg straight, take it by the heel or sole with both hands, and raise it as near to the vertical as you can.

Variation 1

In ardhavajrasana, palms to floor, raise the extended leg.

Variation 2

In ardhavajrasana, arms raised high and hands sky-pointing, raise the extended leg.

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