Two poses for today are Heron pose and High Lunge

Heron pose and High Lunge

Heron pose and High Lunge strengthens the leg, improve balance and stability. Try these poses with Guided Yoga from YouVeda.

Heron Pose

Steps

• Begin seated in Staff Pose (Dandasana) with both legs extended in front of you and the spine nice and straight.
• Fold your left leg back into a Half Hero Pose (Ardha Virasana) position. Your left foot should be outside your left hip, not under it. Take care to keep the left foot pointing straight back and the left knee hugging toward the midline.
• Bend your right knee and bring your right foot to the floor close to your right sit bone.
• Hold your right foot with both your hands and lift it off the floor.
• Lean your torso back slightly and anchor your shoulder blades onto your back and your arms into their shoulder sockets.
• Slowly straighten your right leg as much as you can. Keep your spine long and your shoulders down. Don’t hunch forward in an attempt to straighten your leg more. Your extended leg and your torso should make a narrow V shape.
• Hold for about five breaths and then release and set up for the other side.

Benefits

• This pose stretches the hamstring and calf on the extended leg and the quadriceps on the bent leg.
• Keeping flexible can help you with sports performance and ease of motion in daily life.

High Lunge Pose

A high lunge is considered a dynamic pose whereas a low lunge is a beginner’s pose where the knee rests on the floor behind.

Steps

• Start in Downward Facing Dog Pose.
• Inhale raise the right leg behind you and then exhale as you step the right foot forward between your hands.
• Check that the right knee is aligned above the right ankle.
• Ground through the feet, pull your lower abs in as you exhale, then inhale sweeping your arms out and up, palms facing towards each other
• Bend your back knee a little, lengthen your tailbone down towards the floor, then extend through the back leg, opening and stretching the sole of the foot.
• Open your chest and draw your front ribs down into your torso.
• Stay for five breaths.
• Bring your hands onto the floor by your right foot as you exhale.
• Step your right foot back into a Downward Facing Dog pose.
• Repeat with the left foot coming forward.

Benefits

• It helps with mobility in the hip flexors and the feet.
• Strengthens the legs.
• It improves balance and stability.