To be honest, when I was first introduced to Bird of Paradise in a Flow class years ago, this pose quickly earned a spot on the "Least Favourite Asana" list. As if balancing on one leg isn't already hard enough, but to add in the bind and the extended leg??
That being said, I've made peace with this pose over the years, and found the sthira (steadiness) and sukham (ease) through the practice. Bird of Paradise (Svarga Dvijasana) is a beautiful asana, just like the exotic South African plant that it was inspired by. This intermediate asana requires a deep hamstring stretch, big range of motion in the hip flexors and rotators, open shoulders, a strong balance and an active core. Pretty demanding for a pose named after a tropical flower, don't you think?
Before practising Bird of Paradise, please warm up sufficiently with Sun Salutations. Do include lunges, Parsvakonasana (Side Angle Pose with bind) and Prasarita Padottanasana (Wide Legged Forward Bend with clasped hands) to open those hamstrings and shoulders, and hip openers like Baddha Konasana (Bound Angle Pose). Feel free to use a strap if you have tight shoulders or recovering from a shoulder or elbow injury.
Step 1
From Downward Facing Dog, step your right leg forward into a lunge. Nestle and wrap your right arm under the front leg, and hold your left wrist. Please use a strap or towel if the bind is inaccessible.
Step 2
Step your back leg forward.
Step 3
Shift your weight to the left leg, and lift the right heel off, keeping the right leg hugging into the arm. Stay here for a few breaths as you explore new turf. Don't rush.
Step 4
Flower power time! Establish a firm base, keep the clasp tight, then slowly start to lift the right leg up and stand tall. Fix your gazing point to maintain balance and keep your core fired up. Extend the right leg, pull the shoulders back and down, keep breathing and smile!
Lower the right leg slowly, release the bind and step back into Downward Facing Dog before practising the second side.
If you have tight hamstrings, it's absolutely fine to bend the right knee in the final pose. Work within your limitations, and express the asana in your own terms! With practice, you'll bloom with poise and grace in no time.
Enjoy!
That being said, I've made peace with this pose over the years, and found the sthira (steadiness) and sukham (ease) through the practice. Bird of Paradise (Svarga Dvijasana) is a beautiful asana, just like the exotic South African plant that it was inspired by. This intermediate asana requires a deep hamstring stretch, big range of motion in the hip flexors and rotators, open shoulders, a strong balance and an active core. Pretty demanding for a pose named after a tropical flower, don't you think?
Before practising Bird of Paradise, please warm up sufficiently with Sun Salutations. Do include lunges, Parsvakonasana (Side Angle Pose with bind) and Prasarita Padottanasana (Wide Legged Forward Bend with clasped hands) to open those hamstrings and shoulders, and hip openers like Baddha Konasana (Bound Angle Pose). Feel free to use a strap if you have tight shoulders or recovering from a shoulder or elbow injury.
Step 1
From Downward Facing Dog, step your right leg forward into a lunge. Nestle and wrap your right arm under the front leg, and hold your left wrist. Please use a strap or towel if the bind is inaccessible.
Step 2
Step your back leg forward.
Step 3
Shift your weight to the left leg, and lift the right heel off, keeping the right leg hugging into the arm. Stay here for a few breaths as you explore new turf. Don't rush.
Step 4
Flower power time! Establish a firm base, keep the clasp tight, then slowly start to lift the right leg up and stand tall. Fix your gazing point to maintain balance and keep your core fired up. Extend the right leg, pull the shoulders back and down, keep breathing and smile!
Lower the right leg slowly, release the bind and step back into Downward Facing Dog before practising the second side.
If you have tight hamstrings, it's absolutely fine to bend the right knee in the final pose. Work within your limitations, and express the asana in your own terms! With practice, you'll bloom with poise and grace in no time.
Enjoy!
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