The pose is classified deep stretch for the hamstring, although it might take time to master.



Name in Sanskrit: Krounchasana

Difficulty: Hard


  • This pose flexes the hamstring. 
  • It invigorates the organs of the abdomen and heart.


Don’t do this pose if you fall in one of the groups below:

  • Menstruating
  • Serious ankles problems or knee injury. You can as well ask for the presence of an experienced teacher to guide you.



Begin with the staff pose also known as Dandasana. Release the left leg to Arda Virasana. Fold the right knees. Carry your foot onto the floor to the font of the sitting bones of your right leg. Carry your right arm over the interior of your right leg to let the shoulder push over the inner of your knee.

Now cross the hands to the front of your right ankle and hold the exterior of your right foot. Complete it when you hold your right foot using your left hand. 


Tilt back slightly. Ensure to front body is kept long. Press your scapulas over the back to keep the chest lifted. Breathe out and carry the legs o be diagonal against the floor at an angle of nearly 45 degrees. Or keep the foot high, higher than the head.

How to do Heron Pose (Krounchasana)


Beginners usually have it difficult when performing the arda Virsana with the legs down. Instead, begin practicing this pose while your leg is down in the position for a pose called Janu Sirsasana. Do the Virsana often to get your thighs acquainted for the complete Krounchasana.


Beginners won’t find it easy to keep the legs straight. Add to that, they could also miss the push of their chests as they attempt to keep their legs straight. To solve this, tie a strap on the sole of your foot just before your keep your leg straight.

Grab the strap on your foot as close your foot. However, you shouldn’t stop keeping your elbows stretched and your chest lifted.


Allow your partner to sit in front of you on her kneel while position your leg for the Krounchasana. Brace your body with your hands pressing strongly over the floor at the side of your hips. Start to carry your right leg away from the floor, and the person will take your heel.

Keep knee straight from its bent position, while your partner continues to push your feet away off the floor. Begin slowly and carry the legs high to some degrees. Keep forcing the hands over the floor to ensure the body is lifted. After that, don’t move your leg when you get to a point where your stretch feels comfortable without considering the height of the foot from the ground.

Hold on for some breaths and try to push up the leg while keeping the body standing straight.


To add twist to the pose, start with Krounchasana. After that move the outside of your raised legs with your opposite-side hand (face the thumb down to the floor), and push the same-side hand over the floor at your back.

Breathe out. Move the leg a bit towards the opposite side. (Your leg is still raised and you’ve swung to the left). As you do this, turn the body to the leg you raised.

Stay in that position as you breathe out. Carry your hands back to their previous grips over the foot and lower the leg you raised over the floor.

Katty Linsky, a certified Restorative Yoga teacher based in the vast landscapes of Russia, has dedicated herself to the art of yoga.

Her journey through yoga, particularly the gentle practice of Restorative Yoga, has been a transformative and enlightening one, rooted in a deep passion for holistic wellness and a commitment to sharing its benefits.