Hold the footLifted leg longSit bone groundedChest liftedHeron Pose
Krauñcāsana
Read what the gnome says
Heron Pose! Sit with one leg folded back and the other bent in front. Hold the front foot, then lift and straighten it toward the sky, spine tall. Don't round the back, bend the knee as much as needed, and keep the sit bones grounded. A graceful heron. Breathe, then switch sides.
Works on Hamstrings · Calves · Spinal erectors
How to do it
- Sit tall with one knee bent, foot on the floor, and the other leg folded in.
- Hold the inner foot of the lifted leg, bend the knee and lean back a little.
- Press the foot into the hands, straighten the leg toward the sky, lift the chest and hold.
Common mistakes
- Don’t round the back: keep the chest open.
- Don’t force the knee straight.
- Don’t drop the weight onto one sit bone.
Benefits
- Stretches the hamstrings and the back of the body.
- Quietens the mind and slows the breath.
- Releases tension in the back and neck.
Take care: Go easy or skip if you have lower-back pain or a hamstring injury. Bend the knees as much as you like and keep the back long.
Not medical advice. Ease off if anything feels sharp or wrong.
Similar poses Forward Fold
Big Toe PoseIntermediate
Great SealIntermediate
Half Bound Lotus Seated Forward BendIntermediate
Head-to-Knee Pose BIntermediate
Head-to-Knee Pose CIntermediate
Intense Side Stretch (Pyramid)Intermediate
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