Heron Pose

Krauñcāsana

Heron Pose
⇄ both sides
CategorySeated & Forward Folds TypeStretch LevelIntermediate Hold30 sec MusclesLegs BreathingEven breathing, keep your back from rounding

How to do it

  1. EnterSitting, fold one leg back as in Three-Limbed Forward Fold. Lift the other leg, holding the foot with both hands, and straighten it up and toward you.
  2. HoldBack straight. A bent knee is better than a rounded back. The raised leg reaches up through the heel as your chest draws toward your shin.
  3. ExitBend the raised leg, lower it, and release the other one.

Benefits

An intense hamstring stretch, more precise than in a forward fold.

Cautions

  • Hamstring injuries
  • Knee injuries

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

Where it appears

Similar poses

Frog Pose (Stretch) Frog Pose (Stretch) Intermediate Lotus Pose Lotus Pose Intermediate Yogic Seal Pose Yogic Seal Pose Intermediate Gate Pose Gate Pose Intermediate Three-Limbed Forward Fold Three-Limbed Forward Fold Intermediate Marichi's Pose I Marichi's Pose I Intermediate

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