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Krounchasana aka "heron pose"

Updated: Feb 17, 2019

- a powerful hamstring stretch

How to get into the position

From Dandasana or ‘Staff Pose’ - sitting on the floor with both of your legs stretched out in front of you and your spine nice and straight - fold your right leg back (so that your right foot is outside your right hip; not under it)and square your hips. Then inhale and grasp the left big toe with your first two fingers and thumb and exhale, slowly straightening your left leg. Keep your spine long and your shoulders away from your ears and square your chest above the bent knee (as opposed to the extended leg). Also avoid rounding your back; do not hunch forward in an attempt straighten your leg more.

Hold the position for five full breaths. On the inhalation, extend your thigh and point your heal. On the exhalation, move your elbow back to deepen the posture. Ensure you fix your vision on the floor ahead of you.



  • Stretches the hamstring and calf on the extended leg;

  • Stretches the quadriceps on the bent leg; and

  • Stimulates the abdominal organs and heart.


Avoid this posture if you have any issues with your ankles or knees.

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