€ EUR
Heron Pose (Krounchasana in Sanskrit) is a seated pose that packs a punch, deeply stretching the hamstring, calf, and quadriceps muscles while also requiring attention to spinal alignment and balance. Use props, such as a strap around your extended foot or a folded blanket under your seat, to help ensure you are practicing safely and with maximum benefit.
Step-by-Step Instructions for Heron Pose
1. Begin seated in Staff Pose (Dandasana) with both legs extended in front of you.
2. Bend your right knee and take your right shin outside your right thigh with the top of your right foot on the floor in a half Hero Pose (Virasana).
3. Bend your left knee toward your chest and hold on to the sides of your left foot with each hand.
4. Straighten your left leg with your left toes pointing toward the ceiling. Use a strap or adjust your hold further up your leg if necessary.
5. Keep your spine upright in Staff Pose position.
6. Take your gaze to your lifted foot.
6. After several breaths, release your foot and switch sides.
🧘 Tip from a Yogi
"Heron looks like it’s all about straightening your leg, but it's often more challenging to straighten your spine. Luckily, props can help with both. Use a strap around your foot and a blanket or bolster under your seat to find more ease in this pose."
Heron Pose Basics
Sanskrit Meaning: Krouncha (Heron) Asana (Pose)
Yoga Level: Intermediate
Pose Type: Seated
Pose Category: Hamstring Stretch
Common Props: Strap, Blanket
Benefits of Krounchasana
- Stretches your hamstrings, quads, and calves
- Improves your core strength
- Brings your attention to spinal alignment
Precautions
- Avoid if you have knee or hamstring injuries
Key Alignment Cues
1. Keep Your Spine Long
Don’t lean back or let your spine round forward. Sitting up on a folded blanket or other props can help.
2. Straighten Your Lifted Leg
You can bend your knee if your hamstrings are tight, but using a strap around your lifted foot and keeping the leg straight is preferable.
Beginner Tips for Heron Pose
- Use props to support your alignment. These may include a folded blanket under your seat to lift your hips and a strap around your lifted foot.
- If Virasana position isn’t a good fit for your knee, and bringing your shin outside your thigh is challenging, you can bring that leg in front of your body in a cross-legged position instead.
Krounchasana Variations
Revolved Heron (Parivrtta Krounchasana)
Hold your extended left foot with your right hand and rotate your torso to the left. Extend your left arm straight behind you and take your gaze over your left shoulder.
Preparatory Poses
Head-to-Knee Pose (Janu Sirsasana)
Opens your hamstrings and encourages spinal awareness.
Reclined Big Toe Pose (Supta Padangusthasana)
Builds flexibility in your hamstrings. Another good place to use a strap.
Counter Pose
Reclined Bound Angle Pose (Supta Baddha Konasana)
Opens your hips and relaxes your spine.
Why We Practice Heron Pose
Beginning to incorporate multiple elements into one posture is the mark of an advancing yoga practice. In Heron Pose, Hero Pose meets a deep hamstring stretch and the challenge of keeping your spine straight. Using props here makes the pose more accessible, which keeps you interested and having fun with your practice.
Heron Pose FAQs
Is Heron Pose suitable for beginners?
Heron’s combination of flexibility and balance makes it more suited to intermediate yoga students. Beginners can try it with the appropriate props.
What muscles does Heron Pose work?
Sitting upright and maintaining your balance requires core strength. Heron also stretches the back of the extended leg and the quads of the leg in Hero Pose.
What if I can’t straighten my leg in Heron Pose?
You can keep your leg bent, but a better option is to use a strap around your foot that allows you to straighten your leg. You can also hold your ankle or shin instead of your foot.
