Bird of Paradise, known as Svarga Dvidasana in Sanskrit, is an advanced standing pose that involves balancing on one leg while extending the other leg outward with bound arms. This pose requires hip and shoulder mobility, as well as flexibility and strength in the legs.

This pose is rooted in traditional Hatha Yoga and is often included in modern Vinyasa and Ashtanga practices. Its name reflects the beauty and freedom associated with birds, symbolizing both physical and mental liberation.

Benefits & Muscle Focus

• Primarily targets the hamstrings, quadriceps, and glutes.
• Enhances flexibility in the hips, hamstrings, and shoulders.
• Improves balance, stability, and mental focus; engages the core muscles

Alignment

1. Starting from a bound extended side angle, step the back foot forward and center it underneath your hips. Shift the weight into this leg.
2. Slowly begin to lift the opposite leg, keeping the bind, and rise up to standing.
3. Straighten the top leg. Stack shoulders over your hips and squeeze the shoulder blades together to open up through the chest.
4. To exit the pose, bend the top leg and lower the foot down onto the mat. Step the grounding leg back to re-enter into a bound extended side angle. Release the bind and lift the chest into Warrior II.
5. Modifications: use a strap to help bind the hands. Keep the top leg bent to avoid straining the hamstring.

Contraindications

• Recent or chronic injuries to the knees, hips, or lower back.
• Balance issues or conditions that affect stability.

Practice

• Power 40: Balance and Stability →