This is the large flying bird shape. All movements have associations with aspects of life, and the grace of the heron is suggested here.

• Begin the routine standing straight and relaxed with legs together, arms and hands at your sides. Concentrate on posture - not stiffly upright, but also not bent or round-shouldered.
• Shift the body weight onto the right leg and lift the left leg, bending the knee. As you lift the leg, move it sideways (to the left) and put it down on the floor again as in the picture (left). Shift weight onto both feet.
• At the same time, lift both arms sideways, gracefully coming close to each other above your head. Note the position of the hands (left picture).
• Breathe in during this movement.
• Bring the left leg back to the original position, at the same time
• Repeat the actions to the right, finally bringing the hands in front, in a (relaxed) cupped position, as if holding a bowl, just below the navel.

• Lift the left leg, as in the second movement but face to the front to the front (not to the left). Extend the leg and place it on the floor in front of you (heel first) also as in the second movement.
• Rock forward onto the left leg (right leg straightens and raises on the toes), at the same time raising arms gracefully to the sides and finally above the head, in the manner of a heron slowly flapping its wings. Note the position of the hands (picture to the right). Breathe in while doing this action.
• Reverse the actions, coming back on to the right leg, brining the arms down, and lifting the left leg back to its starting point. Breathe out.
• Repeat the forward actions with the right leg in front.
• Perform all the actions (left, right, left forward, right forward) 4 times, slowly breathing in and out.

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