Bird of Paradise Pose (Svarga Dvijasana) looks challenging. With the binding, one-legged standing, and hamstring stretch, this pose has a lot going on. When you take it step by step, it begins to make much more sense. You must be able to do a Bound Extended Side Angle Pose (Baddha Utthita Parsvakonasana) before you can tackle Bird of Paradise. If you can manage the bind with a strap, an open chest, and a smile, feel free to go ahead and try to take on the transition to standing in Svarga Dvijasana incorporating your strap. Don’t be hurried to continue if you’re still working on the bind, though. When you’re prepared, this pose will still be available.
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Benefits
The legs and core are strengthened in this position. Along with opening the hips and hamstrings, it stretches the arms. Additionally, it enhances balance. Even though you won’t frequently find yourself in this position in daily life, you’ll be better equipped to handle any balance difficulties that may arise. It is believed to open the sacral chakra and the root chakra traditionally.
Bird Of Paradise Pose Benefits
In terms of strength and stability, the Bird of Paradise pose has many advantages or benefits. However, we will discuss the significance of this posture from the perspective of the inner physical body, which discusses the vital organs and their functions.
Start in the bound extended side angle position.
- You should turn your head so that you are looking at your front foot.
- Put your feet parallel to the front of your mat by stepping your back foot forward. While doing this, keep the bind in your possession. It’s acceptable if you have to advance your back foot a few steps. Your arms are now encircling one leg as you are in a forward bend. Keep your knees slightly bent on both sides.
- Put your weight on the unbound leg that is free. Put a firm foot down there.
- Take off your other foot from the floor. As you slowly stand up, lift the bound leg with you by holding onto the bind.
- Start extending the bound leg in any direction once you feel secure standing up. Turn your attention from your extended leg and toward your opposite shoulder.
- If you want to escape, slowly lower the bound leg’s foot to the ground by rebending it. Reverse the steps you took to get into the pose as you step your free leg to the back of the mat while maintaining the bind. Back in Bound Side Angle Pose you go.
- Repeat on the other side after releasing the bind.
Bird Of Paradise Pose Contraindications
When performing the Bird of Paradise Pose, it’s crucial to keep a few crucial body-related considerations in mind. A few of these are listed below.
- Not to be done if injured at the hip, back or shoulders: It is best to avoid this practice if you have any hip, lower back, or shoulder-related injuries because they will make it much more difficult and uncomfortable.
- If experiencing any kind of shooting pain at the inner thighs or at the upper arms: When performing any pose, it is wise and conscious to pay attention to the body. Even though a very flexible person can perform Bird of Paradise, it can still be challenging if the leg lift is not done with the proper alignment. Because it is possible to pull a nerve in this position without realizing how the leg is moving, it is important to stop immediately if you experience any pain while performing this pose.
- Not for those suffering from high blood pressure: Breathing is extremely important in Bird of Paradise Pose because it takes more energy to raise the leg above hip level than other poses do, primarily coming from the heart and diaphragm. So, if you have high blood pressure, you should either avoid this pose or get assistance or support when doing it.
- Not for pregnant women: Obviously not something pregnant women should do because the pressure on their lower abdomen will make both the mother and the fetus uncomfortable.
- Using support for better balance if one is still working on body balance: In order to hold the legs up in the Bird of Paradise Pose, one must maintain stability and balance. If one is still unable to do this, it is preferable to start slowly and with support from a wall or a partner.
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How To Do Bird Of Paradise Pose
You must balance yourself on one leg while stretching the other leg out in front of you to do this pose. To support the stretched leg, you bind your arms around its thighs. The comparison to a standing split is accurate.
To perform this pose, follow these detailed instructions.
#Step 1. The bound-side angle pose is a good place to start. Let’s assume that your right leg is bent, your left leg is extended back, and you are looking over your left shoulder for the sake of clarity.
#Step 2. Look down at your right foot rather than up at the ceiling. Your right hand is firmly gripping the left wrist, and your right elbow is positioned just below the thigh.
#Step 3. As you slowly advance your left leg and place it alongside your right leg, maintain the bind that is currently in place. Both of your legs should be straight. Maintain this posture for at least three breaths.
#Step 4. Pulling yourself up, bringing the bound leg up with you, begin by contracting your abdominal muscles and placing some weight on the left leg. You can keep your knee bent in this position until you can balance yourself.
#Step 5. Knees should be stacked on the ankle and the balancing leg’s foot should be firmly planted on the ground. The hamstrings of the lifted leg should be engaged to support the opening and stretching, and the quadriceps of both legs should be contracted for balance and support.
#Step 6. Stretch your leg fully overhead once you’ve found your balance. Although relaxed, your toes should be firmly pointed upward. To maintain balance, put some weight on your left hip and pay attention to how your hips are aligned with your front.
Either forward or at the side of the opposing shoulder are options. Hold this posture for at least five full, deep breaths.
Bring your stretched leg down slowly while bending the knee to get out of this position. Release the arm bind as you bend forward and plant your leg on the floor. Pull yourself up and stand straight in a Mountain Pose (Tadasana).
Common Mistakes Of Bird Of Paradise Pose
To maximize the benefits of this pose and prevent injuries, stay clear of these mistakes.
Attempting It Too Soon
You should be comfortable with basic poses, especially those that come before this intermediate pose, before attempting it.
Hunching Shoulders
Never hunch your shoulders; always keep them pulled back.
Modifications And Variations
To make this pose more approachable or to make it deeper, different variations can be used.
Need A Modification?
Stop whenever you feel the need to untie the knot. If you want to go on, you can bind with your hands or a strap. Practice first close to a wall to avoid falling, and be patient.
You can probably tell that this pose requires a lot of core strength. Add some yoga-inspired crunches to your routine if you have the bind but find the balance to be very difficult.
Up For A Challenge?
The final flourish involves straightening your raised leg, but this is entirely dependent on how flexible your hips and hamstrings are. Don’t try to force anything; it will get better with time.
Safety And Precautions
If you have any type of injury to your legs, knees, hips, back, or shoulders, stay away from this pose. It’s best to stay away from the balancing pose if you’re pregnant or have high blood pressure. A muscle or nerve may have been irritated if you feel any pain in your upper arm or inner thigh. Release the pose.
Conclusion
Even though it is a very difficult asana, the Bird of Paradise pose is one of those poses that will greatly increase your flexibility and balance. While performing this pose, it is crucial that you have both physical and mental fortitude. The muscles in the back, arms, and legs can be greatly relaxed as a result, in addition to improving balance and flexibility.
This pose, which opens the chest and the hips, can only be executed correctly and safely with patience and regular practice. You will soon be able to mimic and experience the grace and elegance of its namesake!