Bird Of Paradise Pose Svarga Dvijasana

Bird of Paradise Pose, also known as Svarga Dvijasana, is a beautiful and challenging yoga pose that combines strength, balance, and flexibility. This pose is inspired by the graceful movements of birds and requires a good amount of core engagement and hip opening to achieve the full expression. To start, stand at the top of your mat with your feet hip-width apart. Ground down through your feet and engage your leg muscles. As you inhale, raise your arms overhead, lengthening your spine. Exhale as you hinge forward at the hips, folding your torso over your thighs. Next, bend your right knee and shift your weight onto your right foot. Place your right hand on the floor or a block, slightly in front of your right foot. This will help with balance and stability. Engage your core and slowly start to straighten your right leg as much as you can, while keeping the left leg lifted and extended behind you. Once you have found your balance, take hold of your left foot with your left hand. Gently begin to open your hip, rotating it externally. This will allow you to gradually bring your left leg out to the side, parallel to the ground. Keep your core engaged and focus on a steady breath as you find stability in this challenging pose. Bird of Paradise Pose not only targets your lower body strength and flexibility but also challenges your upper body and core stability. It requires focus and patience to gradually work your way into the full expression of the pose. Regular practice will not only improve your physical strength but also enhance your mental focus and body awareness. Remember to warm up your body before attempting Bird of Paradise Pose and always listen to your body. Modify the pose if needed and use props such as blocks or straps to assist you in finding the correct alignment. Enjoy the journey of exploring this beautiful bird-inspired yoga pose and reap the benefits of increased strength, flexibility, and stability.

Instructions

• Start by standing in mountain pose with your feet hip-width apart and your arms at your sides.
• Shift your weight onto your left foot and bend your right knee, bringing your right foot to your inner left thigh.
• Find your balance and bring your hands together in front of your chest in prayer position.
• Keeping your balance, start to slowly rotate your torso towards the left, while extending your right arm up towards the sky.
• Reach your right arm over your head and then slowly bring it behind your back, bending your right elbow.
• Continue to rotate your torso and move your left arm under your right leg, reaching towards your right hand.
• Keep breathing steadily and hold the pose for a few seconds.
• To release the pose, slowly unwind your arms, straighten your torso, and bring your right foot back to the floor.
• Repeat the steps on the other side, shifting your weight onto your right foot and bending your left knee.
• Remember to always listen to your body and modify the pose as needed.

Tips & Tricks

• Start with a strong foundation by actively engaging your core muscles throughout the pose.
• Work on your balance by focusing on a fixed point in front of you.
• Stretch your hamstrings by gently straightening your front leg.
• Engage your glutes to create stability and support in the pose.
• Avoid straining your neck by keeping it aligned with your spine.
• Practice hip mobility exercises to improve your ability to get into the pose.
• Use props such as blocks or straps to assist you in reaching the full expression of the pose.
• Remember to breathe deeply and steadily throughout the pose to maintain relaxation and focus.
• Start with a shorter hold time and gradually work your way up to longer durations as you build strength and flexibility.
• Listen to your body and modify the pose if needed to avoid any discomfort or pain.