Krounchasana – Heron Pose

Krounchasana – Heron Pose


Krounchasana it is derived from the combination of the Sanskrit words Krouncha(Heron or mountain) andasana (posture or pose). The reason for the name Krounchasana is, this pose resembles the long neck of a heron.  It is called as Heron Posein English.

Heron Pose’s Preparatory Poses for are Standing Forward Bend (Uttanasana), Head To Knee Pose (JanuSirsasana), Easy Pose  (Sukhasana), Downward Facing Dog Pose (Adho Mukha Svanasana), Seated Forward Bend (Paschimottanasana), Extended Side Angle Pose (Utthita Parsvottanasana) and Cobbler Pose (Baddha Konasana); and the follow Up Poses are Seated Forward Bend (Paschimottanasana), Sage Twist (Marichayasana I) and Seated Wide Angle Pose (Upavistha Konasana)

Steps Involved:

  1. Start with Dandasana poses.
  2. Place your left leg like the pose of Ardha Virasana.
  3. Put your foot on the floor by bending the right knee.
  4. Put your right arms inside your right leg.
  5. Grip the inside of the right foot by the left hand.
  6. Bend backward. But, make sure that your front torso needs to be long.
  7. Shoulders and the back should be stiff.
  8. Lift of the chest upward towards the roof.
  9. Lift the leg in a diagonal position in a 45 degree angle between your leg and floor, as well as between your leg and the chest.
  10. Rise the foot higher as much as you can.
  11. Chin up.
  12. Hold this position for few seconds.
  13. Exhale; Exit the pose by bring down the raised legs.
  14. Repeat the same process by using the opposite side.


  • Helps to improve the core flexibility, stability and balance.
  • Stimulates your heart and abdominal and heart organs.
  • It reduces Flatulence and Flat feet.
  • Strengths the muscles of the abdomen, legs and chest.
  • Stretches your knees, hips, back, hamstrings and the Achilles tendon.
  • A person suffering from mild depression, cold and cough can also practice this pose.

Dos, Don’ts and Tips:

People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.

  • Menstruation problems
  • Knee Injuries
  • Ankle problems

Practise this yoga every day, will yield the better results.

It’s good to do this pose in the morning with empty stomach.

Beginners can use the strap to practise this pose.

People who cannot practise this pose, they can alternatively try to practice JanuSirsasanawith some variation by the expert’s supervision and the doctor’s advice.