Heron Pose - Krounchasana

Heron Pose -YanvaYoga


Heron pose, or krounchasana in Sanskrit, is an unusual seated forward fold. Rather than the head moving toward the leg, the leg is lifted and drawn toward the head. The pose offers similar yet even greater effects than seated forward bend.

The main stretch here is in the hamstrings, so warming them up first is a good idea. You can use this pose as part of a core and abs sequence or one with a focus on the hamstrings or opening the hips.

Pose Detail

Step-by-Step Instructions

Step 1
Begin seated in Staff Pose (Dandasana ) with both legs extended in front of you and the spine nice and straight. If you usually sit up on a blanket in staff pose to help elongate the spine, you can use a blanket for the same purpose throughout this pose.
Step 2
Hold your right foot with both your hands and lift it off the floor.
Step 3
Lean your torso back slightly and anchor your shoulder blades onto your back and your arms into their shoulder sockets.
Step 4
Slowly straighten your right leg as much as you can. Keep your spine long and your shoulders down. Don't hunch forward in an attempt straighten your leg more. Your extended leg and your torso should make a narrow V shape.
Step 5
Hold for about five breaths and then release and set up for the other side.

Benefits and Contraindications


Increases strength and flexibility in the leg joints and muscles

Tones the core

Promotes circulation to the abdominal organs

Stimulates the digestive system

Gives relief to tense hamstrings

Stretches the front of the ankles and hamstrings


Knee, hip, or ankle injuries

Low back pathologies



Photo poses in different angles

Modification, Props and Tips

Use the following props to get stability in Krounchasana.

Yoga block– If you are unable to find stability while sitting with a bent leg, try sitting on a block. Placing a block under your hips will exert less pressure on the bent knee and ease the pose.

Yoga strap– Strap comes handy when you cannot reach your foot while extending it with an erect back. Wrap the strap to the back of the stretched foot. As you lift the leg hold the strap instead of grabbing the foot.

Chair and strap– Place a chair in front of you and use a strap to lift your leg to your maximum limit. Now take support from the chair’s edge touching the raised calf to maintain the lift.

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Iana Varshavska
Iana Varshavska
Website administrator

In love with yoga and everything that goes along with it. Iana is a Registered Yoga Teacher (RYT) who has completed the 200-hour Yoga Teacher Training Certification by the Yoga Alliance U.S. In addition to that, she is constantly studying and improving her skills in various aspects of yoga philosophy, yoga anatomy, biomechanics, and holodynamics.