How to Do Heron Pose (Krounchasana): Step by Step Guide for Beginners

What Is Heron Pose (Krounchasana)?
Heron Pose is known in Sanskrit as Krounchasana, from krounch meaning heron. It is a seated yoga posture that combines balance, leg strength and hamstring flexibility. One leg extends forward while the other folds in, requiring steady core engagement and an upright spine.

This pose is commonly practised to improve hamstring mobility and concentration. The focus is on maintaining length through the spine rather than forcing the lifted leg to straighten fully.

When You Should Avoid This Pose
Avoid Heron Pose if you have a knee or hamstring injury. This pose is also not recommended during menstruation. If there is strain in the knee or pulling in the hamstrings, reduce the lift or come out of the posture.

How to Do Heron Pose in 3 Easy Steps

1. Set up in a seated position.
Begin in Staff Pose with both legs extended. Bend your right knee and move into Half Hero Pose, bringing the right foot in beside the hip while keeping the spine upright.

2. Lift and extend the leg.
Hold the right foot or ankle with both hands. Inhale and lift the leg, extending it forward and upward as much as comfortable. Keep the chest lifted and shoulders relaxed.

3. Hold and release.
Stay in the pose for a few steady breaths. To exit, exhale and slowly lower the leg, release Half Hero Pose and return to Staff Pose. Repeat on the other side.

Variation: Heron Pose using a strap
Place a yoga strap around the sole of the lifted foot and hold the ends with both hands. This helps maintain spinal length while reducing strain on the hamstrings.

Common Questions

Is Heron Pose suitable for beginners?
Yes. Beginners can practise with a bent knee or use a strap for support.

What muscles does Heron Pose stretch?
It primarily stretches the hamstrings while engaging the core and hip flexors.

How long should Heron Pose be held?
Hold for 5 to 10 breaths, depending on comfort and flexibility.

Does the lifted leg need to be straight?
No. The leg can remain slightly bent to avoid strain.

Preparatory Poses

• Downward Facing Dog Pose, Adho Mukha Svanasana
• Staff Pose, Dandasana
• Hero Pose, Virasana
• Head to Knee Forward Bend, Janu Sirsasana
• Seated Forward Bend, Paschimottanasana
• Easy Pose, Sukhasana
• Accomplished Pose, Siddhasana
• Reclining Hand to Big Toe Pose, Supta Padangusthasana
• Standing Forward Bend, Uttanasana
• Extended Side Angle Pose, Utthita Parsvottanasana

Follow Up Poses

• Marichi’s Pose, Marichyasana I
• Seated Wide Angle Pose, Upavistha Konasana
• Seated Forward Bend, Paschimottanasana