Preparation for heron pose:
Start by sitting with your legs straight in front of you.
Bend the right leg, so that the top of the right foot is facing the floor next to your hip. Draw the calf outwards with your hand, so that the calf flash rests next to the thigh rather then under the thigh.
Place a belt around the left foot, inhale and lift the leg upwards, you may need to bend the knee slightly or you can also hold the heel of your foot if you can reach it.
Keep the left leg as high and straight as you can without forcing. Lean the torso back slightly and keep the spine long and the shoulders open. Hold this posture for about 30 seconds breathing normally.
To come out release the left leg down, press the hands on the floor, lift the buttocks and release the right leg out.
Repeat on the other side for the same length of time.