Heron Pose

Instructions

1. 1Sit on the mat in Dandasana (Staff Pose) with both legs extended.
2. 2Bend your right knee and bring the foot beside the right hip, as in Virasana.
3. 3Bend your left knee, hold the left foot with both hands, interlacing fingers around the arch.
4. 4On an inhale, straighten the left leg as much as possible, drawing it toward your torso.
5. 5Lift the chest, lengthen the spine, and keep the left heel active — flex the foot.
6. 6Hold for 5–10 breaths, then release and switch sides.

Contraindications & precautions

• ⚠Knee injury — sitting in the Virasana-style position places pressure on the bent knee; use a folded blanket for support.
• ⚠Tight hamstrings — keep a slight bend in the extended leg rather than forcing it straight.
• ⚠Lower back injury — maintain a straight spine; avoid rounding the back to reach the foot.