Krounchasana is an advanced seating posture that is similar to Paschimottasana but also Involving the elements of Ardha virasana and Janu sirsasana.

Krounchasana Basics

Sanskrit PronunciationKrounchasana
Meaningkrouncha‘ = ‘heron’
asana‘ = ‘pose’
Pose TypeSeating Pose
Pose LevelAdvanced level asana
Style of yogaAshtanga Yoga
Other NamesHeron pose, Mount Krauncha
StretchesLeg muscles
Strengthening Hip joints, the abdominal and spinal muscles
Duration30 second to 3 minutes


The word Krounchasana comes under the Birds family in Sanskrit. Krounchasana is one such posture of yoga science, while performing this asana, the body forms the shape of a Heron bird.

This asana is also known as the Heron posture. In the Sanskrit language, the Krounch is called a Heron, in this posture, the raised legs are seen like the Heron’s neck, so this posture is named Krounchasan.

Kraunchasana for a preparatory phase of another pose Bakasana (the Crane Pose), comes under the level of intermediate asana. There are many benefits of Krounchasana. Practicing this asana for each day provides an intense stretching to the back, hips, and entire leg muscles and improves flexibility in the ankle, knee, and hip joints. This boosts the flow of blood in the hips (hips) and maintains the elasticity of the muscles.

Practice Guide for Krounchasana (Heron Pose)

The guide begins with an introduction to the pose, highlighting its significance in yoga practice and its potential benefits for the body and mind.

Preparatory Pose

  1. Downward Facing Dog Pose (Adho Mukha Svanasana)
  2. Hero Pose (Virasana)
  3. Bound Angle Pose (Baddha Konasana)
  4. Head-to-Knee Pose (Janu Sirsasana)
  5. Seated Forward Bend (Paschimottanasana)

Steps To Do Krounchasana (Heron Pose)

  • To do this asana, first spread the yoga mat and sit on it with the legs facing forward or Dandasana (staff pose).
  • Now move your right leg backward and press it under the hips.
  • Maintain your sitting balance so that the weight of the body is uniformly on your sitting bones.
  • In this position, the left foot totally flat on the ground.
  • Stay in this pose and take few breaths.
  • Now, bending forward slightly and holding the soles of the left foot with your hands, lift it upwards.
  • Lift the left leg upward as much as possible without any pressure, while taking care not to bend the back and head, neck and back should be straight.
  • After this try to bring the left leg to the head.
  • Then slowly take deep breaths and stay in this position for 30 seconds.
  • At the same time, slowly bring the left leg down.
  • Do the same position with the other leg also.


  • A beginner should do this for 30 to 40 seconds
  • Intermediate should last 60 seconds
  • Expertise for at least 120 seconds

Follow-up poses

  1. Marichyasana I (Marichi’s Pose)
  2. Seated Wide Angle Pose (Upavistha Konasana)

Benefits of Krounchasana (Heron Pose)

  • Heron Pose is a very good asana to keep the human body healthy, your feet need to be flexible to perform this. Let us know this asana benefit in detail –
  • Krounchasana stimulates the Manipura (solar plexus) chakra that imparts power, confidence, and self-esteem.
  • To perform Krounchasana, you have to sit on the knees, which causes the knee muscles to squeeze, which eliminates the pain of your knees and also strengthens them.
  • Krounchasana is a good asana for enlarging the hips. Apart from this, this asana also helps in spreading your thighs through regular practice.
  • This asana provides a good stretch to the spine and shoulders.
  • It increases spinal flexibility and gives relief in back pain.
  • If you do all the steps of regular Heron Pose properly then this will strengthen your neck, shoulder and back muscles. Apart from this, this asana is also good for your abs.


  • In the beginning, do not try to use excessive force while doing these asanas. Increase your practice gradually. By this, you will be safe and will also be able to take advantage of all the benefits from Krounchasana (Heron Pose).
  • If you have any type of leg cramps during this asana, then immediately leave that asana, do not try to do this asana forcibly.
  • Women should avoid performing Heron pose during periods. Apart from this, this asana should be done in those days only after consulting a doctor. Pregnant women should also stay away from this asana.

Krounchasana (Heron Pose) should be practiced in the morning. But if you are doing this asana in the evening, then it is important that you have eaten food at least 4 to 6 hours before. It is also important to make sure that you have defecated before doing the posture and the stomach is completely empty.


Kronchasana is a moderately difficult yoga asana that not only helps in strengthening your leg muscles but also completely stretches and relaxes the body. You should include this pose in your daily routine, especially at the end of a yoga session, to give a good stretch to your leg muscles.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional