Heron Pose is a seated posture that requires a single leg to be extended into the air with the support of both arms. This posture lends to an incredible stretch to the hamstrings, as well as the other muscle groups across the legs. While mentioned in the Yoga Sutras of Patanjali, no directions for the posture are given. However, the name lends itself to the appearance of a Heron with the extended leg representing the outstretched neck of the Heron. Additionally, Heron pose benefits the abdominal organs.

From Dandasana (staff pose), begin by drawing your left leg into Ardha Virasana (half hero’s pose). Bending the right knee, allow your foot to rest on the ground. Exhale as you reach down with both hands to grasp the right foot. Inhale, lean back slightly into the seat keeping the torso long and avoid rounding the shoulders forward. With your next inhale, gently raise the right leg to at least a 45-degree angle from the floor. The leg can be lifted higher depending on hamstring flexibility. Hold Heron pose for 30 seconds to a full minute while breathing slowly. Gently release the right foot down to the ground. Allow the left leg to release back to Dandasana. Switch sides when ready.