- 1). Sit with your spine tall and straight and your legs extended in front of you. Begin to breathe slowly and deeply in preparation for the heron pose. Bend your left knee and place the top of the foot beside your left hip so that the front of the shin is flat on the floor with the knee pointing forward. Bend the right knee with the bottom of the foot flat on the floor and draw the heel up towards the sits bone.
- 2). Loop a yoga strap around the ball of your right foot and hold the strap in each hand as near to your foot as possible. Lean backwards slightly, keeping the spine tall and straight, and pull the shoulder blades back so that they flatten against your back, pushing your chest forward.
- 3). Inhale and lift the left leg off of the floor. Pull against the strap to help hold your upper body firm while keeping the leg and arms straight. Lift only as high as is comfortable without bending your elbows.
- 4). Continue practicing the heron pose with the strap until you can inch straight arms up the strap and grip around the outsides of your foot. At this point, you can comfortably drop the strap.
- 5). Hold the heron pose for 30 to 60 seconds and then exhale as you slowly bend the knee and release your leg. Gently extend both legs forward and repeat the pose on the opposite side.
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