Heron (Krounchasana)
Pose Overview
| Common Name | Heron |
| Traditional Sanskrit Name | Krounchasana |
| Sanskrit Name Pronunciation | KROON-chah-sah-na |
| Pose Difficulty | Intermediate |
| Drishti
Drishti is the gaze or visual focus point during yoga poses.
Learn more about Drishti |
Straight ahead or the nose |
Heron Pose, also known as Krounchasana, is a standing yoga asana that requires balance and strength in the legs. The pose gets its name from the Sanskrit words "krouncha" meaning heron and "asana" meaning pose. The heron is a bird that is known for its ability to stand on one leg for long periods of time, and this pose is meant to mimic that stance. The practice of Heron Pose is an excellent way to build strength in the legs and improve balance and stability.
Benefits of Heron
Strengthens the legs, especially the thigh muscles Improves balance and stability Stretches the groin and hips Improves digestion Increases focus and concentration
How to Enter Heron
Stand in Mountain Pose (Tadasana) and shift your weight onto your left leg. Bend your right knee and bring your right heel towards your buttocks. Hold onto your right ankle with your right hand and lift your left arm up towards the ceiling. Keep your gaze forward and engage your core muscles to maintain balance.
How to Exit Heron
Slowly release your right ankle and bring your right foot back to the floor. Come back to Mountain Pose (Tadasana).
Common Heron Modifications & Variations
If you are having trouble balancing, you can place your hand on a wall for support. You can also use a yoga block to help you reach your ankle if you are not flexible enough.
Common Mistakes with Heron
Pushing the standing leg too hard, which can lead to strain in the knee. Leaning forward, which can cause you to lose balance. Not engaging the core muscles, which can make it difficult to maintain balance.
Safety Guidance
Be mindful of your balance and use a wall or yoga block for support if needed. Avoid pushing the standing leg too hard, which can lead to strain in the knee. If you have any injuries or conditions affecting your knees, hips or back, please consult with your doctor or a qualified yoga teacher before practicing this pose.
