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Krounchasana is a unique alteration of paschimottanasana Heron pose (krounchasana) is a seated forward bend that deeply stretches the legs, ankles, and hamstrings while strengthening the core and improving flexibility. It is an advanced seating posture involving the elements of ardha virasana and janu sirsasana

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Getting into krounchasana requires the yogi to attain ardha virasana with a vertically lifted stretched leg drawn towards the face. Boost flexibility, activate your core, and practice this strong seated stretch with confidence. Heron pose can be described as a stretching yoga pose as it stretches in the leg and targets the feet and ankles, hips, hamstrings, knees, and quadriceps

The pose may be challenging to practice in the initial days considering the intensity of the pose.

Hold this position for 30 seconds to a minute Then exhale and release the raised leg Carefully unbend and straighten the left leg (see the description of virasana [hero pose] for the safe way to remove the leg from its position) Repeat with the legs reversed for the same length of time.

Check out yanva’s tips and tricks for performing heron pose safely and effectively Discover pose benefits, variations and modifications for your best practice experience. Named after the proud heron bird, this powerful pose teaches you to find balance and stability in both your body and mind It is quite an unusual seated forward fold, as it doesn’t involve you moving your torso towards the leg as you would do with other poses in this category.

Explore krounchasana (heron pose) to enhance flexibility, strengthen your core, and improve focus in your yoga practice.

Discover how to do heron pose (krounchasana) step by step