Kraunchasana Heron pose

Krounchasana Heron Pose For Legs Strengthening And Body Toning

It is important to stretch our feet, ankles, joint and muscles of the legs  after exercising and hard work. Krounchasana, Heron pose is one such pose by practicing which we can strengthen feet, ankle and leg muscles while strengthening the joints. This is an advanced yoga pose, that needs many years of practice and one must understand how to get into the pose. Krounchasana helps to tone the body and improves digestion. It brings stability and helps to calm the system by reducing stress and anxiety– Healthy Life

Krounchasana Heron Pose

LEVEL :Advanced

Anatomy : Abs, Chest, Hamstrings

Pose Type :Seated

Sanskrit : Krounchasana (crown-CHAHS-anah) krouncha = heron


  • Increases strength and flexibility in the leg joints and muscles
  • Tones the core
  • Stimulates the digestive system
  • Stretches the front of the ankles and hamstrings


  • Knee, hip, or ankle injuries
  • Low back pathologies
  • Menstruation


  1. Kneel down on your left leg, and extend your right leg in front of you.
  2. Inhale, lift out of the torso while firming the abdominals, and lengthen the spine.
  3. Exhale and sit back toward your left heel, settling onto your sitting bones. Make sure your left foot is on the outside of your left hip.
  4. Bend the right knee and draw the heel in toward your sitting bones. Clasp your hands under the right foot. Inhale and begin to extend the knee, lifting the foot toward the sky.
  5. As you exhale, work toward keeping firm abdominals and draw the leg closer to the torso.
  6. Hold this pose for 5-10 slow breaths.
  7. To exit, inhale and draw the abdominals in for support. Exhale and slowly lower the lifted leg. Placing your hands on the floor, roll slightly to your right sitting bone and sweep your left leg around to meet the right. Follow with Paschimottanasana (Seated Forward Bend). Then set up on the opposite side and repeat.


  • Use a block or bolster for support under the sitting bones.
  • Loop a strap around the foot of the extended leg instead of holding it with your hand.
  • Feel free to come in and out of the pose.



  • Ardha Matsyendrasana (Half Lord of the Fishes pose)
  • Janu Sirsasana (Head to Knee pose)
  • Upavishta Konasana (Wide-Angle Seated Forward Bend)
  • Virasana (Hero pose)


  • Parivrtta Janu Sirsasana (Revolved Head to Knee pose)
  • Paschimottanasana (Seated Forward Bend)


  • Keep the upper and lower spine lifted through the torso and firm your abdominals.
  • Draw the entire leg toward the torso, hollowing out the belly, on every exhale.
  • If you feel knee pain or strain at any time, immediately release from the posture.
  • Be cautious of your low spine and avoid rounding.


  • Revolve the posture by grabbing the outside of your right foot with your left hand, and placing your right hand on the floor behind you for support. Lengthen the spine on an inhale and slowly twist on your exhale.


  • Pain/ strain in the hamstrings or knees
  • Rounding of the back and chest

This article and image published here with prior permission from For more poses & teaching clues visit

Author: Sumana Rao | Posted on: November 12, 2021

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