Heron Pose


Heron Pose

What is Heron Pose?

Heron pose, or krounchasana in Sanskrit, is an unusual seated forward fold. Rather than the head moving toward the leg, the leg is lifted and drawn toward the head. The pose offers similar yet even greater effects than seated forward bend.


  • Sit with the legs outstretched. Bend the right leg back so that the calf rests next to the thigh.
  • Exhale and bend the left knee toward the chest, then grab hold of the foot with both hands. Extend the leg upward.
  • Inhale, then exhale and draw the torso toward the leg and the leg toward the torso.
  • Breathe while holding the pose.
  • Exhale and release. Change sides.


  • Avoid if there is knee injury

Benefits of Heron Pose

  • Stretches the hamstrings and calf muscles
  • Stretches the quadriceps
  • Tones abdominal organs and promotes digestive function

Heron Pose Details

Sanskrit Name
Pose Level
Nasagre (Tip of the nose)
Pose Type
Core, Forward Bends, Seated Poses
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