Heron Yoga Pose
overview

Heron Yoga Pose is a seated pose that targets the hamstrings and calves and is ideal for yogis and yoginis at an advanced level.

svadisthana – the sacral chakra
related poses
How To Do Heron Yoga Pose
  1. Begin by entering the Staff Pose (Dandasanda); sit flat on the ground with your legs extended straight in front of you.
  2. Position your left leg as you would in the Virasana (Hero Pose): your left knee bent backwards, your calf muscles rolled outward or pressed back away from the knee, your lower leg resting underneath your thigh, and your foot resting next to your hip. Keep your knees together and your weight on your sitting bones.
  3. Bend your right knee and place your right foot flat on the floor. With both hands, grasp the heel of your right foot.
  4. Lean back, keep your shoulders straight and your spine long, and slowly straighten and lift your right leg towards your body until it is as close to perpendicular to the ground as possible. Ideally, your foot should be as high as your head or higher.
  5. Hold for 30 seconds. Repeat with other leg.
Notes
  • Breathe deeply through each step.
  • The Heron Pose is considered one of the more difficult poses in yoga, so consult an expert before you first attempt it.
  • Consult an expert or doctor before attempting this pose if you have a history of knee and ankle injuries.
  • Avoid this pose during menstruation.
Tips
A good way to get your body ready to try the Krounchasana is to frequently practice Virasana (Hero Pose).
It may be easier when you’re first learning this pose to position your bent leg as you would with the Janu Sirsasana (Head-to-Knee Forward Bend).
Use a yoga strap around the sole of your foot if you cannot grasp it yourself.
Stretches & Strengthens

All Muscles: Calves, quads, knees, hamstrings, back, hips
Target Muscles: Calves, hamstrings

Health Benefits of Heron Yoga Pose
  • Stimulates the inner organs.
  • Can help those with flatulence issues.
  • Stretches out flat feet.

Sanskrit Name & Meaning

Sanskrit Name & Meaning

Krounchasana

(crown-CHAHS-anna)

krouncha: any kind of snipe or wading bird (heron, curlew)
asana: posture

History & Mythology

History & Mythology

In Sanskrit, Krouncha translates to both “heron” and “mountain.” This is fitting as the pose makes the human body resemble the thin long-legged birds, but also requires all the strength and stillness of a tall majestic mountain.
Research into the history and mythology of yoga poses is a daily commitment. If you have any information that may help us out, we’d love to hear from you.