Heron Pose (Krounchasana in Sanskrit) is a seated balance pose. This pose stretches the hamstrings and strengthens the core and leg muscles.
In this pose, you are seated on the floor with one leg bent back and the other straightened and lifted in front of you and above the head. To move into heron pose, start seated on your mat in staff pose.
Take the left leg and bend the knee, placing the foot back and beside the left hip. The left leg will be positioned as it is in hero pose with the toes pointed back behind the hips.
Bend the right knee and place the foot on the floor, just below the knee. From the bent position, take hold of the right foot and begin to lift it from the floor. Keep the torso straight and lean back a little bit to help support you in the position.
Begin to lift and straighten the right leg, holding the leg with both hands. The leg should be raised straight and lifted high toward the ceiling. This is the toughest part of this asana and you will be able to lift the leg higher with continued practice.
This can be a difficult pose to master correct posture. One way to help you attain correct posture is to practice lifting the leg using a yoga strap. The strap helps to keep the upper body in proper alignment while raising the leg.
To use the yoga strap, place it around the ball of the foot. Extend the foot upwards and hold the straps to support the raised leg. Hold the strap with both hands and keep the torso straight and active.
To move out of the pose, slowly lower the right leg and bend the knee. Return the right foot to the mat in front of you. Move both legs back into staff pose. As with all yoga poses, you will repeat this sequence on the other side, lifting the left leg and bending the right.