Krounchasana (Heron Pose)

Translation: In Sanskrit, Krouncha means Heron. It also means mountain. Asana means pose.

Krounchasana can be viewed as an intensified variation of the Triang Mukhaikapada Paschimottanasana pose. 

Triang Mukhaikapada Paschimottanasana is a seated forward bending pose with one leg bent back with the foot next to the hip joint and the other stretched straight in front on the ground.  In this pose, you extend the torso forward over the extended leg.

In the Heron Pose (Krounchasana) one is also seated with one leg bent back with the foot placed next to the hip joint.  Then grasping the foot of the other extended straight leg with both hands, one lifts the leg straight up moving the foot towards the sky and the leg towards the torso.  The raised leg looks like the long neck of a heron, thus the name of the pose. 

The elements of increased stretch and balance add to the challenge of the pose.  This posture brings flexibility of the hips, back and the hamstrings.

Technique: Sit on the floor with straightened legs stretched forwards in front of you. Bend your right knee and place the foot on the floor next to your right hip with your shin touching the floor. Your toes should point back and the top of the foot should rest on the floor.  The knees are kept together and the “sit bones” should each have equal weight throughout the posture.  This is the same leg position as both legs have in the Virasana 1 pose. 

It is important that your pelvis is aligned with both of your sit bones bearing equal weight.  For many, this requires some elevation of the sit bone of the straight leg side.  The amount of height (if any) that different people need to align their pelvis differs widely.   Some only need to position a fold of blanket under the straight leg’s sit bone. Others need to sit on two yoga blocks.  The proper height is often different when doing the pose on the right side and on the left side.  Finding the correct height to elevate the straight leg’s buttock makes the pose safer and more beneficial.

Next, bend the left knee and grasp the foot with both hands.  Keep your spine elongated, your chest open and your sternum lifted as you fully straighten the left leg bringing the foot up.  Bring the left leg as close as possible to your torso.  

The stretch in the pose is in the leg.  Be sure that you keep the leg extending and moving towards the torso.  The spine should remain extended as in the Dandasana pose.  Do not round the spine to bring the head towards the leg.  Rather, extend the straight leg to bring it to the torso.

Eventually you should be able to place your chin on your knee in the pose.  The head moving toward the leg is the last movement of this posture. While doing this, make sure you keep a straight, extended spine.

Both hands cup the heel.  Keep equal weight on both of your sit bones.  Hold and work in the pose for at least 30 seconds.  You should find that after working the pose for some time the leg muscles lengthen and you can bring the leg closer to the torso.   Come out of the pose gently. 

Reverse the position of your legs and use a prop if it is needed on the other side.   Repeat the pose on the other side holding it for the same amount of time.

Beginner’s Tip

Beginners and even seasoned practitioners may have a hard time straightening the leg fully while holding onto the foot.  If this happens, use a yoga belt or strap around the instep of your straight leg’s foot.  Do not hold onto the foot without fully straightening the leg.  As you work in the pose, your leg muscles should elongate.  This allows you to inch your hands closer to your foot.

Benefits

Is said to help those with flat feet.

It assists those suffering from flatulence.

It stretches the hamstrings, calves, and Achilles heel.

It stimulates the abdominal organs including the heart.

Contraindications

Menstruation.

If you have knee or ankle problems that interfere with your assuming the bent leg position, consult a knowledgeable teacher to learn how to use props to perform Krounchasana safely with your injury.

Thanks to yoga expert Victor Oppenheimer for editing of this article.

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