In this class we focus on the legs and particularly the hamstrings by preparing them for heron (krounchasana) and heron twist. This is a seated pose with one leg raised.

The class starts with relaxed belly breathing, continues with supine bridge and extended leg pose, then we come up to all fours for crescent lunge, half hanumasana (half splits), before some seated poses to lead into heron. There is a modification for heron using a belt, and with the other leg in a different position depending on your knees. We counter pose with prone back extensions followed by relaxing in sivasana.

Equipment - your usual things, plus a belt/tie is optional for heron and a preparatory pose

Energy - average to energetic

Level - intermediate/advanced