Pose library›Seated
Intermediate · Seated

Heron Pose
Krounchasana

A seated balance that lifts one leg upward while maintaining a tall, steady spine.

Instructional illustration of Heron Pose
LevelIntermediate
Pose typeSeated
Primary focusHamstrings, Posture

How to practice Heron Pose

  1. Sit with one knee folded back only if comfortable and the other knee bent.
  2. Hold the lifted foot or loop a strap around it.
  3. Lean back slightly and extend the lifted leg upward.
  4. Draw the chest toward the shin without collapsing the spine.

Practice tips

  • Keep the lower leg in a simple seated position.
  • Maintain a bend in the lifted knee.
Practice note: Avoid folding the bottom leg under you if it causes knee or ankle pain.
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