Pose sheet

Heron Pose

Krauñcāsanaक्रौञ्चासन

Sit with one leg folded beside your hip, holding the other leg elevated.

Open this pose in the 3D body

Steps

Support

Both sitting bones, knee, shin, and instep of the folded leg.

Enter

Sit in Daṇḍāsana with your legs extended in front.
Fold your left leg: foot beside your hip, instep supported.
Bend your right knee and hold the foot with both hands.
Inhale and lift your right leg, straightening the knee.
Lengthen your torso with both sitting bones supported.

Hold

Keep both sitting bones supported and the folded knee grounded.
Engage the raised thigh and keep the knee straight.
Lift your chest, maintaining your spine's natural curves.

Exit

Exhale and lower the raised leg.
Release your grip and unfold the folded leg.
Return to Daṇḍāsana and repeat on the other side.

Breathing: Inhale when lifting; breathe softly and evenly.
Duration: 30–60 seconds per side.

Adapt

Adaptations

StrapLoop a strap around the raised sole; hold both ends.
Elevated seatSit on folded blankets to support both sitting bones.
Bent raised kneeBend the raised knee while keeping your chest open.
Extended lower legKeep the lower leg extended on the floor.

Variations

Final form: bring the leg closer, chin against the knee.
Lower leg in Jānu Śīrṣāsana.
Parivṛtta Krauñcāsana: twist toward the raised leg.

Signals of effort

Deep flexion of the folded knee.
Raised leg with hip flexion and knee extension.
Sustained grip on the foot with both hands.