Heron Pose

Krauncasana

Sit with one leg folded back and extend the other leg upward while keeping the chest lifted.

Kraunca means heron; asana means posture.

Movement guidance

Preparation
Sit upright with one leg in Half Hero. Hold the other foot with both hands or a strap.
Entry and alignment
Lift the held foot and gradually extend the knee without rounding the back.
Hold and breathe
Keep the chest lifted rather than pulling the leg closer. Keep breathing comfortably without holding your breath.
Exit and next movement
Bend the raised knee, lower the foot, and use your hands to release the folded leg.