Vinyala

Pose sheet

Revolved Heron Pose

Parivṛtta Krauñcāsanaपरिवृत्त क्रौञ्चासन

Sit, lift one leg, hold its foot with your opposite hand, and twist.

Open this pose in the 3D body

Steps

Support

Both sitting bones, folded shin and instep, and rear palm.

Enter

  1. Sit in Staff Pose with both legs extended.
  2. Fold your left leg: foot beside hip, instep grounded.
  3. Bend your right knee, hold its foot, and lift the leg.
  4. Straighten your knee; grasp the outer foot with your left hand.
  5. Ground right hand behind; exhale, shift raised leg left, twist right.

Hold

  1. Turn your torso toward the raised leg.
  2. Keep both sitting bones grounded and your pelvis level.
  3. Keep your chest lifted and maintain your natural spinal curves.
  4. Keep the folded leg's knee and instep grounded.

Exit

  1. Exhale, untwist, and hold the foot with both hands again.
  2. Bend and lower the raised leg; then extend the folded leg.
  3. Return to Staff Pose and repeat on the other side.
Breathing
Inhale to raise the leg; exhale to twist.
Duration
About 15 seconds per side.

Adapt

Adaptations

  • Raised seatSit on a folded blanket to ground both sitting bones.
  • StrapLoop around the raised sole; hold with your opposite hand.
  • Raised knee bentKeep the knee partially bent and your torso upright.
  • Lower leg opened sidewaysRest its sole against the opposite thigh, as in Jānu Śīrṣāsana.

Variations

  • Lower leg extended; free arm at shoulder height.
  • Untwisted Krauñcāsana: hold the foot with both hands.

Signals of effort

  • Torso twist with one leg raised.
  • Deep flexion of the folded knee.
  • Knee extension combined with hip flexion.
  • Weight on the palm with the wrist extended.