What

Kraunchasana honouring Shri Sumatinath Bhagwan

Why this Name

This asana derives its name from the Sanskrit words ‘kraunch’ which means ‘heron bird’ and ‘asana’ – ‘pose.’ Heron bird is the lanchan of the fifth Tirthankar, Shri Sumatinath Bhagwan.

How to do it

• Start in Dandasana.
• Inhale and bend the right foot from the knee to bring it to the side of the right thigh to be in the Ardha Veerasana pose. Exhale.
• Inhale, raise the arms up and grab the sole of the left foot with both the palms, slightly bending the knee to grip the foot.
• Exhale, lean backward and slowly raise the left leg up as high as possible, forming a 45 to 90-degree angle with the ground. Straighten the knee to the best of your ability.
• Inhale and straighten the back. Exhale with the head tilted slightly upward.
• Hold this position for 10 counts, breathe deeply and chant the mantra ‘Ṇamo Sumaīṇaṁ’ mentally or loudly.
• Release the pose coming back into Dandasana and repeat on the other side.

Which Benefits

• Strengthens muscles of the legs.
• Stimulates the abdominal organs.
• Relieves persistent gas problems.
• Beneficial to those with flat feet.

Contraindications

• Avoid performing this asana if you have any hip, knee or ankle injury.