Step by Step Guide

  1. Begin in Tadasana (Mountain Pose) at the top of your mat with your feet together and arms by your sides.
  2. Shift your weight to your right leg and lift your left foot off the ground.
  3. Place your left foot against the inner right thigh or inner right calf (like Tree Pose).
  4. Reach your arms behind your back and clasp your hands.
  5. If clasping is challenging, you can use a strap to hold both hands.
  6. Hinge at your hips and start to fold forward, keeping your left leg lifted and your hands clasped behind your back.
  7. Maintain a straight spine and lengthen your chest forward.
  8. As you fold forward, extend your left leg straight back.
  9. Keep your left leg in line with your torso.
  10. As your left leg extends, work on opening your chest toward the front.
  11. Engage your core to support the balance.
  12. Hold the pose for a few breaths, finding stability and length in the posture.
  13. To exit, slowly return to an upright position and release your hands.
  14. Lower your left leg and return to Mountain Pose.

Benefits of The Bird of Paradise (Svarga Dvidasana)

  • Strengthens and Tones: Bird of Paradise strengthens the legs, core, and shoulders.
  • Improves Balance: This pose challenges and improves balance and concentration.
  • Hip Flexor Stretch: The extended leg provides a deep stretch for the hip flexors.

Tips for Advanced Practitioners:

  • Use Props: If reaching behind your back is challenging, use a strap or a yoga belt to bridge the gap between your hands.
  • Focus on Balance: Maintain a drishti (gaze) point to help with balance.
  • Engage Core Muscles: Keep your core engaged to stabilize your body in the pose.
  • This pose requires open hips, hamstrings, and a strong core, so it’s beneficial to warm up thoroughly.
  • Avoid forcing the pose; work gradually and respect your body’s limitations.
  • If you have any hip, knee, or shoulder issues, approach this pose with caution