Heron Pose (Krounchasana)-Steps and Benefits

The word Krounchasana is coined from The Sanskrit word Krouncha or Baka. Meaning of Krouncha is Crane or Egret and it comes under the Birds family. Krounchasana is famous by its English name The Heron Pose. The Heron Pose is classified as seated forward stretch, which mostly targets your calves & hamstrings.

 Many Yoga specialists declared that The Heron Pose is a sharpen alteration of the Three Parts forward bend Pose or Triang Mukhaikapada Paschimottanasana in Sanskrit. The Heron Pose (Krounchasana) is not an easy to do Asana. Krounchasana needs more hard Practice and your dedication, so The Heron Pose comes under the Level of Intermediate.  As you attempt Krounchasana your raised leg, as well as outstretched neck and head, is very much familiar to the Heron/Crane. Thus Krounchasana is named as The Heron Pose.

{Most of the yoga Poses are taken from the posture of animals, so promise yourself to not to harm any animals. Respect their silence and enjoy their beauty. There are some many species of animals which are in danger. At your level whenever you get the chance do some noble work for these speechless living beings. They are innocent and never harm anybody without any reason. For your tongue taste please avoid fleshy items instead of this add organic veggies in your daily meal}.Heron-Pose-Krounchasana-yoga-steps-benefits

Pose Name: – The Heron Pose

Name in Sanskrit: – Krounchasana (सारस, बगुला)

Asana level: – Intermediate

Pose Style: – Seated Forward Fold

Preparatory Poses

Follow Up Poses

Steps of the Heron Pose (Krounchasana)

  • First, sit comfortably on the Yoga mat and extend your legs straight in front of you.
  • The second step, you have to bend your left knee and keep your left heel pointing backward in a way that it touches your left hip.
  • After that, bend your right leg in front of your sitting bone with right foot totally flat on the ground.
  • With the help of your, both hands clasp your right foot from heels and raise your leg up. At this point stretch your right foot or elevated right foot as much as you can.
  • That’s it; you are in the final position and retain your breath (hold the position) around 30 to 60 seconds. Or it depends on your limit.
  • Slowly free your hands from your heels and lower down your right leg.
  • Follow the same steps with your opposite leg.


(In between the process tries to open up your chest and keep your midsection long, along with press your shoulder blades against to your back. At the moment when you lift your leg you have to breathe in and breathe out when you lower down your lifted leg)

Tips for beginners

In term of bending knees, if you find any difficulties then first practice Virasana (Hero Pose) this will helps you a lot. You can also use the yoga strap around the sole of your lifted foot for keeping it straight. There is also a second way and that is – hold your hands around your thighs for stretching the lifted leg.

Benefits of the Heron Pose (Krounchasana)

  • The Heron pose is best forward bend Asana, by which you’ll get a good stretch at your legs, back, hamstrings, knees, calves, and hips.
  • Krounchasana is amazing hips opener Pose.
  • The Heron Pose tones your abdominal organs as well as stretches your chest.
  •  People who are facing the problems regarding flat foot, then definitely The Heron pose is solved your problem.
  • Good for your digestive system, and it cures problems related to gas.


Krounchasana is famous for its complexity and it’s good if you perform Heron Pose in the guidance of well-certified Yoga expert. If you are very much comfortable with basic level Asana, Then you’ll go for it. For better Performance first practice Preparatory Pose. In case of legs, Knees or hip injury strictly away from Krounchasana.

Always prefer well cushioned Yoga Mat and the flat surface of the floor for Practice your yoga session. Never attempt Yogic activities in tight or uncomfortable wearing.

(Your simplicity reflects your Nature)

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