Unless you are very open in the hamstrings, heron pose usually requires a compromise, since it's difficult to both straighten your leg and keep your spine nice and long. My solution is to use a strap around your extended foot. It's like an instant arm lengthener, which counteracts that urge to round your spine.
Haha! Not EVEN in my wildest dreams or on my most flexible day! I would LOVE to be able to get this far. Especially today (leg day at the gym). Wow.
I teach this pose to my students. Most require a blanket under the sitting bones on one side to level the hips and buttocks. Often it is difficult for them to release the top of the foot to the floor beside the hip. Be careful that students do not strain the gluts of the lifted leg.
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