Heron Pose: The Most Underrated Forward Bend in Yoga
- In Yoga Journal's Archives series, we share a curated collection of articles originally published in past issues beginning in 1975.
- Most forward-bending asanas are practiced by bringing the trunk to the legs.
- As in any forward bend, the student must pay particular attention to the alignment of the vertebral column when practicing this pose.
Updated january 8, 2026 09:09AM
In Yoga Journal‘s Archives series, we share a curated collection of articles originally published in past issues beginning in 1975. These stories offer a glimpse into how yoga was interpreted, written about, and practiced throughout the years.This article first appeared in the May-June 1985 issue of Yoga journal. Find more of our Archives here.
Most forward-bending asanas are practiced by bringing the trunk to the legs. krounchasana (heron Pose) is more tough than other forward bends because the leg must be lifted against gravity rather than the trunk being allowed to drop with gravity toward the floor.
As in any forward bend, the student must pay particular attention to the alignment of the vertebral column when practicing this pose. As much as possible the column-including the cervical (neck), thoracic (mid-back), and lumbar (lower) portions of the spine-should retain its natural or resting shape. When this pose is attempted, the pelvis must move over the heads of the femurs (thigh bones) at the hip joint. The pelvis is then tipped forward to the take strain out of the spinal column, especially the lumbar spine, which is especially mobile in flexion and extension (forward and backward bending).
When the pelvis is tipped forward, the spinal column comes into a position relative so the pelvis is very similar to an erect sitting posture. The column is thus not tipped in any direction. This position reduces physiological strain and allows the student to feel the calmness of mind that is at the core of the practice of asana.
To allow the correct tipping of the pelvis in Krounchasana, the hamstring muscles at the back of the thigh must be lengthened. Rather of exerting effort or force, one should let go of the hamstrings and allow them to stretch. Because Krounchasana requires considerable stretch in the hamstrings, it is more difficult than most other forward bends and is therefore recommended for students with loose hamstrings and an awareness of how the vertebral column should be lifted and the lumbar curve maintained. To prepare the hamstrings for the