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Heron Pose Kraunchasana

1 min
54 points
8 kcal
Seated Poses
Static
Heron Pose
hourglass-icon 1 min
asana miniature
01:26
Music
  • Instructor’s Voice
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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Benefits

  • Gently stretches the back muscles
  • Improves hip mobility
  • Strengthens the thigh muscles
  • Stretches the backs of the legs
  • Improves leg flexibility

Contraindications

Varicose veins
Knee injuries

Technique

Bend your left leg and place the heel beside your hip. Bend your right knee, hold the foot and extend your right leg forward and up as far as comfortable. Sit tall, lower your shoulders and breathe freely. Bend and lower the leg, extend both legs and repeat on the other side.

Upload date:2026-10-16T17:45:35+00:00

If It’s Difficult

1
Prepare with Seated Forward Bend, Head-to-Knee Pose and Hero Pose.

Where It Appears

Yoga
Challenges

Heron Pose appears 18 time in yoga classes

Topic Title Time
Strength
Strength Routine 90 min
90 min
Flexibility
Splits 90 min
90 min
Sleep
Evening Routine 45 min
45 min
Sleep
Evening Routine 60 min
60 min
Sleep
Evening Routine 90 min
90 min
Sexual health
Yoga for the Prostate 90 min
90 min
Weight loss
Cardio Yoga 90 min
90 min
Sleep
Sound Sleep 90 min
90 min
Travel
Before Your Flight 90 min
90 min
Running
After Your Run 90 min
90 min
Relaxation
Relaxation 90 min
90 min
Flexibility
Stretching 90 min
90 min
Flexibility
Advanced Yoga 60 min
60 min
Flexibility
Advanced Yoga 90 min
90 min
Legs
Yoga for the Knees 90 min
90 min
Legs
Feet and Ankles 60 min
60 min
Legs
Feet and Ankles 90 min
90 min
Back
Yoga Lying Down 90 min
90 min

Heron Pose appears 48 time in challenges

Topic Title Duration Day
Stress relief
Stress Relief 4 wk
Day: 28
4 wk 28
Whole body
Front Splits 5 wk
Day: 11, 15, 16, 21, 31, 33, 34
5 wk 11, 15, 16, 21, 31, 33, 34
Stress relief
Overcoming Depression 4 wk
Day: 4
4 wk 4
Whole body
Healthy Joints 4 wk
Day: 16
4 wk 16
Beginners
Yoga for Beginners 3 wk
Day: 7, 21
3 wk 7, 21
Sleep
Healthy Sleep 2 wk
Day: 14
2 wk 14
Stress relief
Stress Relief 2 wk
Day: 5, 8, 11
2 wk 5, 8, 11
Whole body
Front Splits 2 wk
Day: 4, 7, 9
2 wk 4, 7, 9
Whole body
Flexible Body 2 wk
Day: 10
2 wk 10
Whole body
Front Splits 1 wk
Day: 5, 6
1 wk 5, 6
Stress relief
Overcoming Depression 1 wk
Day: 4
1 wk 4
Whole body
Firm Glutes 2 wk
Day: 4
2 wk 4
Weight loss
Lean Legs 2 wk
Day: 11
2 wk 11
Stress relief
Relaxation 2 wk
Day: 14
2 wk 14
Health
Strengthen Your Immunity 2 wk
Day: 3
2 wk 3
Health
Strengthen Your Immunity 3 wk
Day: 10
3 wk 10
Whole body
Flexible Body 3 wk
Day: 17
3 wk 17
Stress relief
Stress Relief 3 wk
Day: 12, 15, 18
3 wk 12, 15, 18
Whole body
Front Splits 3 wk
Day: 5, 6, 11, 14, 16
3 wk 5, 6, 11, 14, 16
Stress relief
Overcoming Depression 3 wk
Day: 4
3 wk 4
Sleep
Healthy Sleep 3 wk
Day: 21
3 wk 21
Whole body
Firm Glutes 3 wk
Day: 11
3 wk 11
Weight loss
Lean Legs 3 wk
Day: 18
3 wk 18
Stress relief
Relaxation 3 wk
Day: 21
3 wk 21
Whole body
Static Practice 3 wk
Day: 15
3 wk 15
Whole body
Static Practice 4 wk
Day: 24
4 wk 24
Stress relief
Relief from Anxiety 3 wk
Day: 8
3 wk 8
Stress relief
Relief from Anxiety 4 wk
Day: 22
4 wk 22
Men's health
Prolong Sexual Pleasure 12 wk
Day: 23, 48
12 wk 23, 48
Whole body
Front Splits 4 wk
Day: 13, 19, 23
4 wk 13, 19, 23
Stress relief
Inner Harmony 4 wk
Day: 23
4 wk 23
Whole body
Advanced Yoga 1 wk
Day: 2
1 wk 2
Whole body
Advanced Yoga 2 wk
Day: 8, 10
2 wk 8, 10
Whole body
Advanced Yoga 4 wk
Day: 8, 13, 16, 24
4 wk 8, 13, 16, 24
Whole body
Advanced Yoga 5 wk
Day: 18, 24, 33
5 wk 18, 24, 33
Women's health
Postpartum Recovery 3 wk
Day: 5
3 wk 5
Women's health
Postpartum Recovery 4 wk
Day: 24
4 wk 24
Men's health
Prolong Sexual Pleasure 4 wk
Day: 10, 26
4 wk 10, 26
Stress relief
Yoga in the Big City 2 wk
Day: 1, 6, 10
2 wk 1, 6, 10
Stress relief
Yoga in the Big City 3 wk
Day: 10
3 wk 10
Stress relief
Yoga in the Big City 4 wk
Day: 10, 24
4 wk 10, 24
Stress relief
The Calm Formula 3 wk
Day: 17
3 wk 17
Stress relief
The Calm Formula 4 wk
Day: 17
4 wk 17
Whole body
Flexibility Whisperer 2 wk
Day: 12
2 wk 12
Whole body
Flexibility Whisperer 3 wk
Day: 12, 20
3 wk 12, 20
Whole body
Flexibility Whisperer 4 wk
Day: 12, 20
4 wk 12, 20
Weight loss
Intensive Weight Loss 3 wk
Day: 19
3 wk 19
Weight loss
Intensive Weight Loss 4 wk
Day: 19, 26
4 wk 19, 26

Exercise Details

Category
Seated Poses
Movement type
Static
Difficulty
For advanced practitioners
Duration
1 minute
Energy expenditure
8 kcal
Popularity
280 of 442

Where It Appears

Yoga
Challenges

Heron Pose appears 18 time in yoga classes

Class Duration
Strength Routine 90 min
Splits 90 min
Evening Routine 45 min
Evening Routine 60 min
Evening Routine 90 min
Yoga for the Prostate 90 min
Cardio Yoga 90 min
Sound Sleep 90 min
Before Your Flight 90 min
After Your Run 90 min
Relaxation 90 min
Stretching 90 min
Advanced Yoga 60 min
Advanced Yoga 90 min
Yoga for the Knees 90 min
Feet and Ankles 60 min
Feet and Ankles 90 min
Yoga Lying Down 90 min

Heron Pose appears 48 time in challenges

Topic Title Duration Day
Stress relief
Stress Relief 4 wk
Day: 28
4 wk 28
Whole body
Front Splits 5 wk
Day: 11, 15, 16, 21, 31, 33, 34
5 wk 11, 15, 16, 21, 31, 33, 34
Stress relief
Overcoming Depression 4 wk
Day: 4
4 wk 4
Whole body
Healthy Joints 4 wk
Day: 16
4 wk 16
Beginners
Yoga for Beginners 3 wk
Day: 7, 21
3 wk 7, 21
Sleep
Healthy Sleep 2 wk
Day: 14
2 wk 14
Stress relief
Stress Relief 2 wk
Day: 5, 8, 11
2 wk 5, 8, 11
Whole body
Front Splits 2 wk
Day: 4, 7, 9
2 wk 4, 7, 9
Whole body
Flexible Body 2 wk
Day: 10
2 wk 10
Whole body
Front Splits 1 wk
Day: 5, 6
1 wk 5, 6
Stress relief
Overcoming Depression 1 wk
Day: 4
1 wk 4
Whole body
Firm Glutes 2 wk
Day: 4
2 wk 4
Weight loss
Lean Legs 2 wk
Day: 11
2 wk 11
Stress relief
Relaxation 2 wk
Day: 14
2 wk 14
Health
Strengthen Your Immunity 2 wk
Day: 3
2 wk 3
Health
Strengthen Your Immunity 3 wk
Day: 10
3 wk 10
Whole body
Flexible Body 3 wk
Day: 17
3 wk 17
Stress relief
Stress Relief 3 wk
Day: 12, 15, 18
3 wk 12, 15, 18
Whole body
Front Splits 3 wk
Day: 5, 6, 11, 14, 16
3 wk 5, 6, 11, 14, 16
Stress relief
Overcoming Depression 3 wk
Day: 4
3 wk 4
Sleep
Healthy Sleep 3 wk
Day: 21
3 wk 21
Whole body
Firm Glutes 3 wk
Day: 11
3 wk 11
Weight loss
Lean Legs 3 wk
Day: 18
3 wk 18
Stress relief
Relaxation 3 wk
Day: 21
3 wk 21
Whole body
Static Practice 3 wk
Day: 15
3 wk 15
Whole body
Static Practice 4 wk
Day: 24
4 wk 24
Stress relief
Relief from Anxiety 3 wk
Day: 8
3 wk 8
Stress relief
Relief from Anxiety 4 wk
Day: 22
4 wk 22
Men's health
Prolong Sexual Pleasure 12 wk
Day: 23, 48
12 wk 23, 48
Whole body
Front Splits 4 wk
Day: 13, 19, 23
4 wk 13, 19, 23
Stress relief
Inner Harmony 4 wk
Day: 23
4 wk 23
Whole body
Advanced Yoga 1 wk
Day: 2
1 wk 2
Whole body
Advanced Yoga 2 wk
Day: 8, 10
2 wk 8, 10
Whole body
Advanced Yoga 4 wk
Day: 8, 13, 16, 24
4 wk 8, 13, 16, 24
Whole body
Advanced Yoga 5 wk
Day: 18, 24, 33
5 wk 18, 24, 33
Women's health
Postpartum Recovery 3 wk
Day: 5
3 wk 5
Women's health
Postpartum Recovery 4 wk
Day: 24
4 wk 24
Men's health
Prolong Sexual Pleasure 4 wk
Day: 10, 26
4 wk 10, 26
Stress relief
Yoga in the Big City 2 wk
Day: 1, 6, 10
2 wk 1, 6, 10
Stress relief
Yoga in the Big City 3 wk
Day: 10
3 wk 10
Stress relief
Yoga in the Big City 4 wk
Day: 10, 24
4 wk 10, 24
Stress relief
The Calm Formula 3 wk
Day: 17
3 wk 17
Stress relief
The Calm Formula 4 wk
Day: 17
4 wk 17
Whole body
Flexibility Whisperer 2 wk
Day: 12
2 wk 12
Whole body
Flexibility Whisperer 3 wk
Day: 12, 20
3 wk 12, 20
Whole body
Flexibility Whisperer 4 wk
Day: 12, 20
4 wk 12, 20
Weight loss
Intensive Weight Loss 3 wk
Day: 19
3 wk 19
Weight loss
Intensive Weight Loss 4 wk
Day: 19, 26
4 wk 19, 26

Reward

Flexibility
18
Endurance
8
Focus
6
Strength
4
Mobility
14
Balance
4
Урок 153 ( Heron Pose )

1 / 1 асан
asana
01:26
Detailed Voice Instructions
Music
  • Instructor’s Voice
  • Music
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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Heron Pose: Video & Guide | Unagrande

Exercise Details
Technique

Heron Pose: Bend your left leg and place the heel beside your hip.

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