Heron Pose
Kraunchasana · क्रौञ्चासन
Heron Pose
Kraunchasana · क्रौञ्चासन
Seated
Level
Advanced
Body
Seated
How to practice
Lift your chest as you bring one leg toward you. Keep the other leg comfortably extended instead of folded back. Hold behind the lifted thigh and leave that knee bent.
Benefits
Stretches the lifted leg's hamstrings while training upright seated balance and hip control.
Who should avoid or modify
- Use a strap and bend the raised knee if needed. Change the folded-leg position if it stresses the knee or ankle; do not round the back to lift the foot higher.
Recommended next
Poses that flow naturally after this one
Counterposes
Poses that balance and release this shape
Flows with this pose
Community flows that include this asana
Build a flow with this pose
Open the canvas and sequence asanas into your own practice.