Asana of The Month: Heron (krounchasana)


This intermediate difficulty sitting pose stretches your ham strings, shoulders, chest, arms and back. It can also increase alertness and receive minor back pain. If you are pregnant, do not do Heron pose during your 3rd trimester.

English Name: Heron

Sanskrit Name: Krounchasana

Difficulty Level: 5

Start Position: Hero


Step 1.

Extend your right leg and wrap both hands around your right foot.

Step 2.

Lift your right leg towards your head as far as it feels comfortable.

Step 3.

Repeat on other side.

Physical Benefits:

  • Stretches shoulders, chest, back, and legs
  • Improves digestion
  • Stimulates lymphatic system
  • Improves liver and kidney function
  • Improves every and uterus function
  • Relieves menstrual discomfort
  • Receives backache
  • Increases alertness

Mental Benefits

  • Quiets the mind
  • Improves concentration
  • Reduces stress
  • Reduces mild anxiety
  • Reduces mild depression


  • Asthma
  • Pregnancy, after 3rd trimester
  • Ankle or knee injury
  • Hip or shoulder injury
  • Wrist or hand injury