FOUR Birds at the Beach
Heron Pose stretches the hamstring of the extended leg. You can deepen the stretch by pulling the leg and torso closer together. The down leg is bent and tucked in close to the body, the heel of the foot near your bum. The down leg may be extended out in front of you if the bending and tucking feels too much like a pretzel!
FLY STRONG like a bird of prey! Standing strong on one leg, balance, and hold the second leg out behind like tail feathers. Your arms are the wings and can be to the side, front or back. Hold your hips square, squeeze your tummy while your belly button reaches for the ground. Improve your balance and posture while strengthening your ankles, legs, muscles of the back, abdomen and shoulders.
Balancing on one leg, squeeze the tummy muscles and lift the opposite knee, keeping the foot flexed and strong. Cactus your arms to help with balance. You are a water bird! Combine this with the previous pose, go back and forth between the two to strengthen and challenge your balance skills!
Your pigeon can be PROUD or SLEEPING! You can also turn the pigeon upside down and "thread the needle" to stretch the hip. Try variations of this hip opening posture:
https://www.yogajournal.com/practice/pigeon-pose
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