Heron Pose is an intense form of stretching which helps in rejuvenating and relaxing the complete body. It is a powerful stretching asana that helps in strengthening the legs and stretching the hamstrings. It is known as Krounchasana in Sanskrit, and it has many therapeutic benefits.

The raised legs are considered similar to the outstretched neck and head of the heron. Many variations can be added to the pose to make it even more effective. It helps in relaxing the complete body by opening the tension through stretching.

How To Perform The Pose 

Although the pose looks easy, it might take a lot of time to master it. Here is a step-by-step guide to performing the pose:

  • Start the asana by getting into staff pose and keep your legs stretched out in front of you. Bend the right knee and bring the foot on the floor. Make sure that the heel of the right foot is just beside the right hip.
  • Keep the thighs parallel to one another. Bend the left knee in a way that the sole of the left foot rests on the floor in front of the left hip bone. Hold the outer edges of your left foot with both hands and start extending the leg as straight as possible.
  • Keep the core engaged and raise your leg with an inhalation at an angle of 45 degrees. Keep your spine long, chest lifted, and lift the ribcage higher. Hold the left foot with wrists of the leg hand and top it by the wrist of the right hand.
  • Stay in the asana pose for 30 to 60 seconds. Continue to breathe, exhale, and slowly bend the left leg. Take few breaths and continue the same with right leg.


  • It helps in increasing body flexibility and stretches the hamstrings, glutes, and overall leg muscles.
  • It helps in stimulating the abdominal muscles and massages the organs which help with improved digestion.
  • It has therapeutic applications for individuals suffering from the flat fleet or flatulence problem. 
  • It involves core strengthening and hence brings more of core stability.

Mistakes And Contradictions

Wearing activewear for women or men is essential that helps in performing the asana efficiently. It is not recommended to perform the asana if you are suffering from knee or ankle problems. You can perform it under expert guidance if you have knee or leg pain. It is advisable to avoid the exercise during menstruation as it puts stress on the abdominal area.

How To Perform Perfectly

It is a perfect stretching asana and increases flexibility but requires time. The beginners mostly find it difficult to perform it with the down leg folded in Ardha Virasana. In order to gradually perform the asana the right way, start practicing Virasana regularly, which slowly makes your thighs stronger and flexible for performing the Heron Pose. You can start the asana initially by keeping the down-folded leg in Janu Sirasana and gradually move to original posture as the flexibility increases.

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