Krounchasana (Heron Pose): Preparation, Steps and Props

Krounchasana, or Heron Pose, is a seated leg-lift posture. It requires hamstring length, an upright pelvis and a comfortable folded-leg position.

Preparation

• Sit on a folded blanket.
• Practise one-leg strap work while reclining.
• Use a simple seated leg extension.
• Keep the folded leg in an easy position.

Steps

1. Sit upright with one leg folded and the other knee bent.
2. Hold the lifted foot or use a strap.
3. Lengthen the spine.
4. Extend the lifted leg only as far as the back remains upright.
5. Keep the shoulders relaxed.
6. Maintain ordinary breathing.
7. Bend the knee before lowering the foot.

Modifications

• Use a strap.
• Keep the lifted knee bent.
• Keep the lower leg extended instead of folded.
• Use a chair beneath the lifted heel.
• Sit higher on blankets.

Common mistakes

• Rounding strongly to straighten the leg.
• Pulling the foot toward the face.
• Forcing the folded knee.
• Holding the breath.

Practice limits

Reduce the range when the knees, hips, hamstrings or lower back feel sharply strained. Use a strap and alternative leg position, and learn deeper variations from a qualified yoga teacher.