Heron
Maya - Pose Assistant
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Benefits
Heron Pose is an intermediate seated posture providing an intense hamstring and calf stretch for the lifted leg. It strengthens the core and quadriceps (lifted leg) and stimulates abdominal organs.
Practice Guide
Sit in Staff Pose. Bend right knee, place right foot near right sit bone (or bring right leg into Half Hero Pose/Ardha Virasana if accessible and comfortable).
Bend left knee, clasp hands around sole of left foot (or use strap).
Inhale, sit tall, spine long. Exhale, begin to straighten left leg, lifting foot towards ceiling. Keep spine as straight as possible.
Extend left leg fully if possible, drawing leg closer to torso without rounding back excessively.
Gaze towards lifted foot or forward. Keep shoulders relaxed.
Hold, breathe into hamstring stretch. Exit: Exhale, bend left knee, release foot, return to starting position. Repeat other side.
Modifications
Use a yoga strap looped around the ball of the lifted foot.
Keep the lifted knee significantly bent, focusing on sitting tall.
Sit on the edge of a folded blanket to help maintain an upright spine.
Practice with the bottom leg straight in Staff Pose (Dandasana) instead of the more challenging Hero Pose (Virasana) base.
Safety Notes
⚠Acute knee injury (either leg - modify or avoid if painful, esp. in Virasana base)
⚠Acute hamstring tear or injury
⚠Sacroiliac joint issues (if base leg is in Hero and causes discomfort)
⚠Lower back injury (avoid rounding excessively)
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
Counter Poses
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.