Heron Pose
KrounchasanaA seated pose lifting one straight leg toward vertical while the other folds beneath, an intense hamstring stretch with an upright spine. Demands both length and control.
- 01Sit with one leg folded back in Hero-style beside the hip.
- 02Bend the other knee and clasp the foot with both hands, or loop a strap.
- 03Inhale and lift the spine tall.
- 04Exhale and straighten the held leg upward toward vertical.
- 05Draw the leg toward the chest while keeping the spine long.
- 01Lengthen the spine before straightening the leg.
- 02Use a strap so the back stays tall.
- 03Draw the leg in, do not round toward it.
- 01Rounding the back to pull the leg closer — keep the chest lifted and use a strap.
- 02Grinding the folded-back knee — pad it or fold the leg forward instead.
- 03Bending the lifted knee to bring it in — keep the leg straight and take the height you have.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.