Heron · Krounchasana
Krounchasana · 크라운차사나 · 왜가리 자세
Intermediate Series · Nadi Shodhana (Nerve Cleansing) — Twists & Folds
Breath: 5 · Drishti (gaze): toes
One leg folded back as in triang mukha, catch the other foot and extend it vertical, drawing it toward the face on each exhale. The spine must stay tall for the hamstring to lengthen honestly — core strength matters as much as flexibility.
Alignment
- Hands — wrapping the lifted foot, clasping the wrist when possible, elbows bending wide
- Feet — the folded instep on the floor beside the hip; the lifted foot pointed
- Knees — the folded knee points forward; the lifted leg stands straight
- Gaze — the lifted toes, chin drawing toward the shin
Entering the pose
- Fold one leg back as in triang mukha
- Catch the other foot, extend it up
- Exhale, draw the leg closer
Common mistakes
- Rounding and tipping backward
- The folded-side hip lifting
Modifications & props
- A strap to the lifted foot with a tall spine teaches this pose faster than a rounded back clutching the foot.
- If the folded side's sit bone lifts, blanket it — the same prescription learned in Triang Mukha applies verbatim.
- Drawing the leg to the face is the last stage; at vertical with a straight spine, the pose already exists.
Benefits
- A deep, vertical hamstring stretch
- Core strength to draw the leg in with a tall pelvis
- The folded leg's front ankle lengthens too
Role in the sequence
Straight after Pasasana's deep squat, a leg extends vertically — a pose of changed direction. Structurally it merges Primary's Triang Mukha (one leg folded) with Utthita Hasta (leg drawn upward), acting as a bridge between the two series. Before the backbend chapter begins, it evens out hamstrings and pelvis one more time, side by side.
Practice notes
Krouncha means heron. One leg folded back while the other stands straight up and draws toward the face resembles a bird with a long lifted neck. The folded leg is shaped exactly as in Triang Mukha Eka Pada Paschimottanasana, so the pose learned in Primary is put back to work here.
What differs is direction. Primary folded you forward; here the leg lifts upward instead. That asks not only for hamstring length but for the ability to hold that length while the spine stays upright, and if the back rounds, the leg may rise but the pose has not been made.
Through the five breaths both hands hold the raised foot and draw the leg toward the face, while the torso refuses to be pushed backwards. If the leg will not straighten yet, loop a strap around the foot and choose a slightly bent knee with a tall spine — a bent leg with a straight back beats a straight leg with a rounded one.
Two checks: has the hip of the folded leg lifted off the floor, and does the kneecap of the raised leg face forward rather than turning inward? If the folded knee hurts, put a blanket under that hip to even out the height.
A lower leg with a bent knee is fine.
Written by Choi Seongjin — 20 years of Ashtanga practice, currently teaching three classes a week. Last updated: .
This guide is for general information and is not medical advice. If you are pregnant, injured, or have a medical condition, consult a qualified teacher or physician before practising. Disclaimer & Legal Notice
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