November Asana of the Month: Krounchasana (Heron’s Pose)

nov13-sq Heron

Each month we choose a pose to focus on in each class through strong attention to alignment, variations, and/or modifications as a way to grow and expand our yogic horizons. – Asana Girl (a.k.a. Danielle Polen)

According to Light on Yoga, “krouncha” means a heron. It is also the name of a mountain, said to be the grandson of Himalaya. In this seated posture, one leg is in Virasana (Hero Pose), while the other leg is raised up vertically, with the foot held by the hands. The raised leg resembles the outstretched neck and head of a heron, also a precipe. Thus the name.

Krounchasana (Heron Pose):

Krouncha = Heron

Benefits (according to Yoga Journal):

  • Stretches the hamstrings
  • Stimulates the abdominal organs and heart
  • Stretches the thighs, knees, and arches
  • Strengthens the arches; therapeutic for flat feet


  • If you have any serious knee or ankle problems, it is probably best to avoid the Ardha Virasana (Half Hero Pose) leg position in this pose. Instead sit with the bent leg positioned as for Janu Sirsasana (Head-to-Knee Forward Bend). 

Preparatory Poses:

  • Uttanasana (Standing Forward Fold)
  • Janu Sirsasana (Head-to-Knee Forward Bend)
  • Virasana (Hero Pose)
  • Supta Padangusthasana (Reclining Big Toe Pose)
  • Paschimottanasana (Seated Forward Bend).

Song that Most Comes to Mind While in the Posture:

Death Cab for Cutie’s “Talking Bird

Comments are closed.