Mobility · Yoga
Heron Pose
Heron Pose is a seated yoga stretch with one leg folded beside your hip and the other lifted toward vertical. It stretches your hamstrings while challenging upright posture and balance.
- Intermediate
- Low injury risk
- No rest timer
How to do it
- Sit with your left knee folded, left foot beside your left hip, and right leg extended forward.
- Draw your right knee toward your chest.
- Clasp the sole of your right foot with both hands.
- Extend your right knee within your comfortable range, directing your heel toward the ceiling.
- Hold the raised leg with your torso upright.
- Bend your right knee to release the stretch.
- Lower your right foot to the floor.
- Unfold your left leg forward.
Form cues
- Relax your shoulders away from your ears.
- Keep both sitting bones evenly grounded.
- Breathe slowly throughout the hold.
Common mistakes
- Rounding your lower backKeep the lifted knee slightly bent so you can maintain a long spine.
- Pulling the leg toward your faceLet your flexibility determine the leg's angle rather than using your arms to force it closer.
- Trapping the folded foot underneath youPosition the foot outside your hip with its top resting on the mat.
Safety
The folded-leg position can strain your knee or ankle if forced. Aggressive pulling on the raised leg can overstretch your hamstrings.
- Sit on a folded blanket if your hips cannot rest comfortably on the floor.
- Loop a strap around the lifted foot if you cannot reach it without straining.
- Ease out of the pose if you feel sharp pain, pinching, or tingling.
If you have knee or ankle pain, keep the lower leg extended instead of folded and seek advice from a physiotherapist if discomfort persists.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Blanket (optional)
- Yoga Mat
- Yoga Strap (optional)
Sets and reps
- Sets
- 1–2
- Target
- 15–30 seconds
- Rest
- No rest timer
Repeat for the same duration on each side.