(Heron Pose)


  • Sit on the floor with legs forward.
  • Bend left knee on the left side of hip, Toes will be point outward and backward. Top of the feet will be on the mat.

  • Exhale bend right knee and bring the foot in front of right hip and knee pointing towards upward.

  • Press heel of the right to the floor, flex left leg and hold left foot with both hands.

  • Exhale stretch left leg away from the body, pushing the left heel up. Keep the spine long, chest open and the sternum lifted.

  • Now exhale and bring the leg close to the chest and head towards the shin bone.

  • Hold the position for 5- breaths and release and repeat procedure on another side.

Beginners Tip

  • In beginning place pillow or folded blanket under both sit bones.
  • Give support of chair or wall to the raised leg.

  • In beginning use a strap or belt around the foot of the raised foot, it will decrease the stretch to the thigh of raised foot. The chest should stay open.

Releasing Procedure

  • Place right foot in front of right hip.
  • Release arms.

  • Lift left buttocks and knees up, slightly higher than the heels. Slide right foots in front of left buttocks.

  • Straighten feet in front and sit relax.

Precautions and Contraindications

  • Hip, knee or ankle injury
  • Menstruation

Benefits of Krounchasana

  • Opens the hips, chest.
  • Stretches and gives Strength to the thigh, hips, ankle and abdominal muscles.

  • Improve the flexibility of hips.

  • Improves sense of balance.

  • It stimulates and improves the function of abdominal organs, heart.

  • Useful for asthma, flat foot, Flatulence.

  • It is helpful to relieve stress, anxiety, and depression.

Preparatory Poses

  • Adho Mukha Svanasana
  • Baddha Konasana

  • Dandasana

  • Janu Sirsasana

  • Paschimottanasna

  • Supta Padangusthasana
  • Uttanasana

  • Utthita Parsvottanasana

  • Virasana

Follow-up Poses

  • Upavistha Konasana
  • Paschimottanasana