Heron Pose (Krounchasana)

Krounchasana is a seated forward fold asana in Hatha Yoga.

Overview

Krounchasana, meaning “heron pose,” is a seated posture where one leg is folded in half-lotus and the other is raised toward the torso. It resembles a heron standing on one leg.

Method/Content

From a seated position, one leg is placed in half-lotus position while the other leg is extended. The extended leg is then raised by clasping the foot with both hands, bringing it toward the torso. The spine remains straight and the gaze is forward. The pose combines the hip opening of half-lotus with a deep hamstring stretch.

Purpose/Benefits

Krounchasana stretches the hamstrings, hips, and spine while improving balance and flexibility. It stimulates the abdominal organs and improves digestion. The pose develops concentration and patience.

Verification Notes

• Found in Hatha Yoga Pradipika
• Often practiced in Ashtanga Yoga traditions