Bird of paradise pose, also known as svarga dwijasana, is an open and expansive yoga pose that imitates the shape of a bird in flight. It is considered an advanced balancing pose that requires considerable strength, flexibility and concentration. While challenging, bird of paradise pose offers a wide range of physical and mental health benefits.
In this pose, the standing leg is straight while the other leg is crossed in front of the body with the knee bent sideways and the thigh parallel to the floor. The torso is expanded to the side as the arms extend out to the sides resembling a bird in flight. As you attempt this pose, you will require strength to find balance on one leg while opening the hips, back and shoulders. The posture also stimulates the abdominal organs and improves focus.
Muscles Worked
Bird of paradise pose engages your entire body with a focus on the following muscle groups:
Glutes
The gluteal muscles, or glutes, include the gluteus maximus, gluteus medius and gluteus minimus. These muscles are located in the buttocks and are responsible for hip extension, abduction and external rotation. Bird of paradise pose heavily activates the glutes to extend the standing leg hip and stabilize the pelvis on one side. Engaging your glutes helps protect your knees.
Thighs
The thigh muscles involved in this balancing posture are the quadriceps at the front of the thigh as well as the hamstrings at the back. The quadriceps straighten and stabilize your standing leg knee while the hamstrings allow you to lift the bent leg up and across the body. Bird of paradise pose deeply stretches and strengthens the thigh muscles.
Shoulders
As you open your arms out to the sides in this pose, the muscles across your shoulders and upper back must engage. The deltoids in the shoulders are worked along with the trapezius muscles of the upper back to hold the open chest and shoulder position. This strengthens and stabilizes the shoulders.
Core
All of your core muscles spanning the abdomen and lower back must contract to keep you steady in this balancing pose. The abdominal muscles stabilize your torso while the muscles along the spine keep your back upright. Bird of paradise pose improves core strength vital for balance.
Benefits
Here are some of the many benefits you can gain from practicing bird of paradise pose:
Improves Balance
Balancing on one leg while bending and extending the opposite leg requires tremendous focus, coordination and core control. As you repeat this challenging posture, you build balance, stability and proprioception (awareness of your body position in space). This can improve your overall poise and reduce your risk of falls.
Increases Flexibility
Bird of paradise pose provides an excellent hip opener, stretching your hip flexors, inner thighs, hamstrings and glutes. The crossed leg position also creates a deep external rotation in the hip of the bent leg, increasing flexibility. The open chest position stretches the shoulders and front body.
Strengthens Legs
As a standing posture, bird of paradise pose strengthens and tones the muscles in your legs, especially your standing leg. The work required to balance activates your thigh and gluteal muscles while contracting the core improves overall stability strength. This can improve your walking, balance and coordination.
Boosts Energy
This invigorating pose improves energy levels by stimulating the abdominal organs, improving blood flow and oxygen circulation throughout the body. The expansive chest and lung position is energizing while the focus required sharpens your mind. Regular practice leaves you feeling invigorated.
Opens Hips
The externally rotated and abducted position of your bent leg in this pose deeply opens your hips. It stretches the inner thigh, groin and fascia around the hips providing freedom of movement through your hips. This helps prepare your hips for more challenging postures.
Expands Lung Capacity
As you open your chest and torso to the side, you create more space for your lungs to expand on inhalation. This greater expansion brings more oxygen into your bloodstream leaving you more energized. It also allows for deeper breathing and improved lung function over time.
Stimulates Organs
The sideways expansion of your torso gently compresses and stimulates your abdominal organs. This can aid digestion, elimination, circulation and overall organ health. Specific organs stimulated include the kidneys, liver, pancreas, intestines and reproductive organs.
Relieves Stress
As a heart opener, bird of paradise pose helps relieve emotional stress, anxiety and mild depression. The balancing aspect requires focused awareness which also improves mindfulness and reduces mental stress. Overall, this asana leaves you feeling more calm, relaxed and uplifted.
Boosts Body Awareness
The awareness, coordination and control required to balance in this asymmetric pose helps you develop greater body awareness. You must tune into the subtle actions and positions of your muscles and joints which increases proprioception and mindfulness.
Variations & Modifications
There are several options to modify bird of paradise pose:
Binding Variation
For a more challenging variation, reach your top arm behind your back and try to bind your hands together. This stretches the shoulders further while challenging your balance and concentration.
Half Version
To make the pose more accessible, only lift your bent leg to about hip height while keeping your bottom knee bent about 90 degrees. Your torso will not open and rotate as far to the side.
Wall Support
Practice next to a wall placing one hand lightly on the wall for stability as needed while learning the balance. Focus on pressing into your standing foot to build strength.
Block Support
Place a block on the floor under the foot of your bent leg to decrease how far you need to lift the hips. Experiment with the block height.
Strap Assistance
Loop a strap around the standing foot then hold an end in each hand. This can help secure your balance on the standing leg as you bend the opposite leg.
| Modification | Benefits |
|---|---|
| Binding hands behind back | Increases shoulder stretch and challenge |
| Half version with bent knee | Easier balance and hip opener |
| Hand on wall for support | Assists balance as you build leg strength |
| Block under foot | Decreases how high hips must lift |
| Strap around standing foot | Improves stability on standing leg |
Precautions & Contraindications
Bird of paradise pose is an advanced posture that must be approached cautiously. The following conditions may warrant avoiding this pose:
- Recent or chronic injuries in the legs, hips or shoulders
- High or low blood pressure
- Pregnancy
- Balance problems, dizziness or vestibular issues
- Headaches
- Fatigue
If you have any medical conditions, check with your healthcare provider before attempting this pose. Always listen to your body and stop if you feel pain or instability. Build gradually up to the full expression of the pose while maintaining steadiness in your breath.
How to Practice Bird of Paradise Pose
Follow these step-by-step cues to safely practice bird of paradise pose:
- Stand in a neutral position with feet hip-width apart, arms at your sides. Engage your leg muscles and core.
- Shift most of your weight onto your left foot, lifting your right heel. Find balance before going further.
- Inhale and bend your right knee, grabbing the inner right ankle with your right hand.
- Exhale and cross your right thigh over your left, rotating your right hip open.
- Press your right foot into your left inner thigh above the knee as you lean your torso slightly to the left.
- Inhale and extend your left arm up toward the ceiling. Exhale and extend your right arm forward.
- Lengthen your spine and broaden your chest. Align your shoulders over your hips. Gaze forward.
- Hold for 5-8 breaths then exhale and slowly release back to standing.
- Repeat on the second side, holding the left ankle and crossing the left leg.
Focus on finding length in your spine while grounding down through your standing leg. Move slowly and emphasize stability rather than depth to avoid strain. With practice, you can work up to holding the pose for 1 minute on each side.
Beginner’s Tips
Here are some tips if you are new to practicing bird of paradise pose:
- Build plenty of foundational leg and core strength first with standing poses like lunges and warrior sequences.
- Use a wall or block for light support as you learn the balance.
- Bend the lifted knee more to bring the thigh lower if needed.
- Move into the pose slowly, hold briefly and come out even more slowly.
- Focus on rooting down through the standing leg rather than lifting up.
- Keep the standing knee softly bent to absorb some of the load.
- Practice near a wall so you can tap a hand down if needed to catch your balance.
Give yourself time to find the proper alignment and build strength. Focus on steady breathing and keep your neck and shoulders relaxed.
Common Mistakes
Avoid these common errors when practicing bird of paradise pose:
- Forcing the pose too quickly leading to wobbling or strain.
- Holding excessive tension in the shoulders instead of relaxing.
- Letting the lifted hip sink down instead of lifting up.
- Hinging forward from the straight standing leg hip.
- Turning the head and straining the neck rather than looking straight ahead.
- Gripping the foot tightly instead of lightly holding the ankle.
- Overarching the low back instead of lengthening the entire spine.
Go slowly and focus on core engagement and leg action to avoid these form errors. Refine your technique with repeated practice over time.
Partner Variations
For extra support and stability when learning, try these partner variations:
Hands On Hips
Have a partner stand behind you and place their hands gently on your hips. This light touch can secure you as you find the balance. Communicate how much support you need.
Forearm Assist
Stand sideways facing your partner. Have them extend one forearm horizontally for you to lightly place your lifted foot on. This may help you rotate the hip and torso.
Foot Support
Face away from your partner. Have them place one hand below your lifted heel to push up and support you. This allows your muscles to relax as you focus on the alignment.
Work slowly and communicate with your partner. Their gentle assistance can help you learn the proper form with less strain.
Yoga Sequence for Bird of Paradise Prep
Practicing these yoga poses can help prepare your body for bird of paradise:
Low Lunge
Lunges build strength in your standing leg while stretching the hips. Emphasize grounding through the front heel to condition your foundation leg.
Extended Side Angle
This pose opens your hips, groin and shoulders while challenging your balance and core control. The arm position mimics bird of paradise.
Half Moon
Balancing in half moon pose strengthens your core, legs and ankles. It teaches you to root down as you extend your top arm and leg.
Dancer’s Pose
Dancer’s pose stretches your thighs and chest while testing your balance. Reach the top arm forward as you would in bird of paradise.
King Pigeon Pose
This deep hip opener stretches your glutes and external hip rotators. These must be flexible for bird of paradise pose.
Eagle Pose
Crossing your legs and wrapping them as you do in eagle pose helps prepare your hips, thighs and ankles for bird of paradise.
Practice these poses regularly along with standing balances like tree pose. Over time, build up to holding bird of paradise up to 1 minute per side.
Complementary Poses
Pair bird of paradise pose with these asanas:
Low Lunge
Lunge stretches the hip flexors and strengthens the legs. Hold after bird of paradise to release the front of the hips.
Bound Angle Pose
The inward hip rotation and adduction of bound angle pose complements the external rotation and abduction of bird of paradise, creating balanced joint mobility.
Seated Forward Fold
This stretch soothes the hamstrings after extensive work in bird of paradise pose. It also calms the mind.
Bridge Pose
Bridge pose strengthens the glutes, back extensors and hamstrings that you engage in bird of paradise. It reverses the spinal bend.
Legs Up The Wall
This gentle inversion allows your legs to relax and reset after the intense balance of bird of paradise pose. It refreshes the legs.
Program bird of paradise before or after intense hip openers and core strengtheners for balanced progress.
Tips for Beginners
Here are some additional tips if you are a complete beginner to yoga:
- Attend beginner yoga classes to learn proper alignment and breathing techniques.
- Consult your physician if you have any medical conditions before starting.
- Start gently and progress slowly without pushing into pain.
- Listen to your body and modify poses as needed.
- Focus on smooth breathing from your diaphragm.
- Use props like blocks, straps and blankets to assist poses.
- Follow a yoga video or apps if unable to take live classes.
- Practice daily self-care and patience with your body.
Yoga is a journey of self-discovery. Allow yourself time to integrate the mental and physical teachings. Stay present moment by moment and have fun with your practice!
Conclusion
Bird of paradise is an invigorating heart opener that challenges balance and flexibility. Practicing this pose stretches your hips, thighs and chest while building core and leg strength. It improves focus, body awareness and breath control. Work up to the full expression slowly while practicing mindfulness and stability. Pair bird of paradise with standing balances along with hip and backbends for a well-rounded practice.
