Heron Pose

Technique

How to perform Heron Pose

1. Sit with one knee bent and that foot beside the same-side hip, keeping the knee comfortable and the top of the foot on the floor.
2. Bend the other knee, hold its foot with both hands or a strap, and sit tall.
3. Lift the held foot and gradually straighten that knee as far as you can while keeping the torso lifted.
4. Bend the raised knee before lowering the foot, then unfold the kneeling leg and change sides.

Programming relevance

Muscles involved