How to practice

  • Sit on a mat with legs stretched out with thighs, knees, ankles and feet together.
  • Keeping back and neck erect; rest on your buttock bones.
  • Fold your right knee and bring it towards perineum till your heel touches inside of left thigh
  • Ensure the right knee is pressed firmly on the floor
  • With exhale hold the heel of left leg with both your hands (beginners may bend knees to hold heel)
  • As you inhale tighten your stomach muscles and lift your left leg up (continue holding your heel)
  • Stretch out the left leg fully and keep the back erect
  • Balance on your pelvis, focus your gaze to the left feet
  • Hold the pose as long as you are comfortable (about 30 secs). Relax and then repeat the asana with the other leg.
  • Repeat the cycle for 3-4 times


  • Tones and strengthens abdominal muscles and the heart
  • Helps increase flexibility in lower body
  • Opens hip joints and stretches hamstrings
  • Opens and tones pelvic muscles
  • Stretches and strengthens leg, ankle and foot muscles
  • Tones and strengthens the arms

Practitioners with knee and ankle injury should go slower while performing this asana.


Krounchasana Variation