Vinyasa Yoga: Heron Pose

Video Transcript

"Heron Pose is very challenging. Hamstrings stretch primarily. Because of the pelvic position and the spinal position created by this leg which is going to stay in Virasana, the pelvis is tilted in such a way that it creates a lot of intensity and challenge for the leg that is going to rise, so the Heron is long-neck bird, of course, beautiful long-neck bird, long and narrow. And, so that leg is coming up like the Heron, Heron's neck and then put what you like to beck. So, we try to get the legs somewhat vertical and straight as best we can in a really nice grip, a challenging grip is to take the wrist around the foot, like so. Okay. Or if you prefer, you can reverse, you have that little fringe there. So you can just work to see with which hand is better but, a tight grip is important to, if you have the flexibility 'cause that's what's going to bring the leg up, really, really close to you, be really lifted. "Oh my gosh", hamstrings, so just stretching and it's fun to push up through those toes and feel like the Heron, the bird and then lifting the spine too so rocking forward on the sitting bone. Lots of breath is needed, really long bow and lift and bow, alternating those two will help you. "Haah". Shoulders pull down, leg pulls up and towards you, towards you, so I need a strong grip. And then you're done, you'll know when you're done, take them down, a little rest in that leg."