Back to Library
Basic SittingIntermediate

Heron Pose

Krounchasana

Heron Pose (Krounchasana) lifts one leg vertically while the opposite leg kneels, creating an intense hamstring and hip stretch reminiscent of a heron’s beak.

No image available

How to Perform

  1. 1

    Sit with both legs forward; bend the right knee and tuck the foot beside the right hip as in Virasana.

  2. 2

    Hug the left knee toward chest and clasp the left foot with both hands.

  3. 3

    Inhale to lengthen spine; exhale to straighten the left leg upward, keeping the heel above the sitting bone.

  4. 4

    Draw chin toward the lifted knee while maintaining lifted chest and grounded right shin.

  5. 5

    Hold 3–5 breaths, lower with control, and switch sides.

Benefits

  • Stretches hamstrings, calves, and glutes of the lifted leg.
  • Opens quadriceps and ankles of the folded leg.
  • Strengthens hip flexors and core while improving balance and focus.

Alignment Cues

  • Lifted toes point toward face with knee tracking straight.
  • Pelvis stays level—avoid leaning back.
  • Back remains long rather than rounded.
  • Gaze softly at the big toe of the lifted leg.

Common Mistakes

No common mistakes listed.

Contraindications

  • • Knee or ankle injury
  • • Sciatica or lower-back pain aggravated by forward folds

Recommended Props

Strap around lifted footBlanket under tucked kneeWall support behind back