Krounchasana

Heron Pose

Hamstrings
Heron Pose demonstrated on a yoga mat
Right-side demonstration

How to do Heron Pose

  1. Bend your right knee and support your right leg with both hands.
  2. Lift your right foot while keeping your torso upright.
  3. Gradually straighten your right knee only as far as your back can stay long.
  4. Use your abdominal support to keep your chest lifted rather than leaning backward.
  5. Keep your head above your shoulders instead of reaching your forehead toward your leg.
  6. Let your shoulders stay down while your hands support the lifted leg.
  7. Bend your right knee and lower your right foot with both hands supporting the leg.

Benefits

Heron gives the back of the lifted leg a long stretch, from thigh toward heel.

Further reading: Heron Pose

Variations

Keep your right knee bent if straightening it pulls your back into a curve.