How to Do Heron

Heron | Krounchasana

Heron stretches the shoulders, chest, back and hamstrings. This pose is a hip opener as well as a forward bend.

Sanskrit: Krounchasana

Drishti: forward, at big toe

Counterpose: dandasana

Sit with your legs extended, feet close together. Bend your left leg, placing the ankle by the side of your hip. Keep knees parallel. Press your hands into the mat behind your and lengthen up through the spine.
Bend your right knee and hold your foot with both hands. Draw your lower back in and up.
Exhale and slowly straighten your right leg up. Bring your shoulder blades onto your back. Fully extend from the core of your pelvis through your right leg. Engage the right hamstring muscle by pressing the right thigh bone away from your belly.
Exhale and draw your right shin in toward your body while moving your torso and head forward.
Take 1-3 breaths. Release when ready and repeat on the other side.

Modifications: For a gentle variation, use a strap across the sole of your foot to extend your reach.

Preparatory poses: hero, butterfly, downward facing dog, uttanasana, janu sirsasana

Follow-up poses: Marichyasana I, seated forward bend