How to Do the Heron Pose With a Yoga Block

The yoga heron pose is an intermediate pose that stretches the backs of the legs while strengthening the abdominal muscles. Like many yoga poses, students often try to enter the heron pose too soon, and end up with bad posture habits, such as a curved spine. To keep perfect posture while practicing the pose, use a yoga block.

Difficulty: Moderate

Instructions

1. Sit on the floor with your hip bones resting on a yoga block and your legs extended in front of you. Make sure that your body is in a comfortable and balanced position on the block before you begin the yoga heron pose.

2. Bend your right knee and place the top of the right foot on the ground at your right hip. The shin should be pressing into the ground with your knee facing forward. Bend your left knee, keeping the knee lifted and place your foot flat on the ground in front of your.

3. Lean forward slightly, extending your arms around either side of your left leg and grip each side of your left foot in your hand. Lift and straighten your spine, picking the foot up off of the ground. Inhale deeply into this position and then exhale and straighten the left leg.

4. Lift the left leg as high as possible without allowing a curve to form in your spin. Turn your gaze up towards your left ankle and hold the pose for five deep breaths. When ready, exhale as you bend the left knee and lower the leg. Alternate leg positions and repeat on the opposite side.

5. When you can draw your knee to your chest without curving your spine, try practicing the heron pose without the yoga block.

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