Uploaded June 2025 | Updated September 2026, 2 weeks ago
Krounchasana is a balance between strength and flexibility.
Once the internal rotation of the hips is deep enough to ground the pelvis, then use the core muscles to lift the spine up along the central axis. Avoid overly rounding and dumping weight into the lower back.
Working the prepare position very consciously helps strengthen the back and keeps the spine elongated even as you fold forward. While it may be tempting to drop the head close to the leg, keep lifting the leg towards the head to work both directions.
Align the knee of the lifted leg with the center of the chest, draw the elbows down, and reach the chin towards the shin. Look up towards the toes.
Note that there are many adaptations and variations of this pose. Not everyone can internally rotate the hip joint so deeply or bend the knee fully. Find the option that works best for you to do the inner work of the practice.
Join me and @timfeldmannyoga @miamilifecenter for a full Mysore season and one month course where we will teach in June 2025 and January 2026. Options to join for one or two weeks, mornings only—just come practice!
Join my upcoming Yoga Drills training on @omstarsofficial teaches you how to breakdown and create drills for all types of yoga poses just like this. Next live class is Wednesday at 1 pm EST.
Practice with me @omstarsofficial⚡️
Next workshops:
DC this weekend @woodleyparkyoga
NYC @souk.studio
🌸
Retreats
Bali @radiantlyaliveyoga We will be back next year !!!
Mallorca @balearicretreats in July
Norway @nosenyoga in August
Turkey @easternageanyoga
Salento @yogainsalento in September
⚡️
Video @osmanitellez
#ashtangayoga #kinoyoga #ashtanga #ashtangi #yogaworkshop #yogateacher #omstars #yoga #mysorestyle #mysoreseason #yogaretreat #yogaretreats #miamiyoga #miamibeachyoga #krounchasana #heronpose
💕
Join a worldwide community of yogis right here!!!!
Kino Yoga YouTube channel is place where you will find all the tools for your yoga practice. Full length beginner friendly practice sessions, tutorials on almost every posture that work like a yoga pose encyclopedia, yoga lifestyle and philosophy discussions and Kino's handstand and yoga demo
videos for inspiration from all over the world.
Join my free Progressive Ashtanga yoga challenge, only on Omstars! Get started today. Sign up here: omstars.com/courses/progressive-ashtanga-challenge-with-kino
Practice with me on Omstars! Join my online community to get
access to all of my classes and practice withe me LIVE. Start with a 7-Day Free Trial!
Get started here: yoga.omstars.com/partner-program-kino-macgregor
Follow @KinoYoga on Instagram for inspiration!
Kino MacGregor is a yoga teacher, best-selling author, co-founder of Miami Life Center and Omstars, a leading online yoga platform. She has practiced yoga for over 25 years and meditation for over 20. she is one of only a few students to begin the challenging Fifth Series of Ashtanga Yoga and receive the Certification to teach from its founder K. Pattabhi Jois in Mysore, India.
Krounchasana is a balance between strength and flexibility.
Once the internal rotation of the hips is deep enough to ground the pelvis, then use the core muscles to lift the spine up along the central axis. Avoid overly rounding and dumping weight into the lower back.
Working the prepare position very consciously helps strengthen the back and keeps the spine elongated even as you fold forward. While it may be tempting to drop the head close to the leg, keep lifting the leg towards the head to work both directions.
Align the knee of the lifted leg with the center of the chest, draw the elbows down, and reach the chin towards the shin. Look up towards the toes.
Note that there are many adaptations and variations of this pose. Not everyone can internally rotate the hip joint so deeply or bend the knee fully. Find the option that works best for you to do the inner work of the practice.
Join me and @timfeldmannyoga @miamilifecenter for a full Mysore season and one month course where we will teach in June 2025 and January 2026. Options to join for one or two weeks, mornings only—just come practice!
Join my upcoming Yoga Drills training on @omstarsofficial teaches you how to breakdown and create drills for all types of yoga poses just like this. Next live class is Wednesday at 1 pm EST.
Practice with me @omstarsofficial⚡️
Next workshops:
DC this weekend @woodleyparkyoga
NYC @souk.studio
🌸
Retreats
Bali @radiantlyaliveyoga We will be back next year !!!
Mallorca @balearicretreats in July
Norway @nosenyoga in August
Turkey @easternageanyoga
Salento @yogainsalento in September
⚡️
Video @osmanitellez
#ashtangayoga #kinoyoga #ashtanga #ashtangi #yogaworkshop #yogateacher #omstars #yoga #mysorestyle #mysoreseason #yogaretreat #yogaretreats #miamiyoga #miamibeachyoga #krounchasana #heronpose
💕
Join a worldwide community of yogis right here!!!!
Kino Yoga YouTube channel is place where you will find all the tools for your yoga practice. Full length beginner friendly practice sessions, tutorials on almost every posture that work like a yoga pose encyclopedia, yoga lifestyle and philosophy discussions and Kino's handstand and yoga demo
videos for inspiration from all over the world.
Join my free Progressive Ashtanga yoga challenge, only on Omstars! Get started today. Sign up here: omstars.com/courses/progressive-ashtanga-challenge-with-kino
Practice with me on Omstars! Join my online community to get
access to all of my classes and practice withe me LIVE. Start with a 7-Day Free Trial!
Get started here: yoga.omstars.com/partner-program-kino-macgregor
Follow @KinoYoga on Instagram for inspiration!
Kino MacGregor is a yoga teacher, best-selling author, co-founder of Miami Life Center and Omstars, a leading online yoga platform. She has practiced yoga for over 25 years and meditation for over 20. she is one of only a few students to begin the challenging Fifth Series of Ashtanga Yoga and receive the Certification to teach from its founder K. Pattabhi Jois in Mysore, India.
