Nadi Shodhana · Intermediate · INTERMEDIATE
Krounchasana
Heron pose
What it is
Krounchasana, heron pose, is the second pose of the Intermediate Series.
What it looks like
Sitting with one leg folded back beside the hip, you lift the other leg straight up, hold the foot, and bring the leg toward the chest. Each side is held for five breaths.
Why it is practised
It is a strong stretch along the back of the lifted leg, with a long, upright back. After Pasasana's twist, it brings the focus back to a long, upright spine. It is a pose where small, patient changes over weeks matter more than how close the leg comes on any one day.
What to pay attention to
Keep the back long rather than pulling the leg in. Bend the lifted knee or use a strap as needed. Support under the hips helps if the folded knee is uncomfortable.
Who it suits
Intermediate students; the shape is familiar from Primary's one-leg-back fold. Questions about your own practice can go through the booking form.
Next in the sequence: Shalabhasana.
Seated, one leg folded back, the other drawn in toward the torso. A strong fold along the extended hamstring.
Each side is complete before the next vinyasa. Keep the lifted chest; do not collapse into the knee.
Practise this Intermediate pose in a Mysore-style room, or in a private session in Dubai or online. It is added only when your practice and body are ready.
See session formats, upcoming dates and the shala.