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A standing balance with a bind and leg extension is never going to be a walk in the park for most people, but it becomes a lot more possible when you break down the entry step by step. So, that’s what we’re going to do.
Bird of Paradise Pose Basics
Sanskrit Meaning: Svarga (Heaven, Paradise) Dvija (Twice-Born) Asana (Pose)
Yoga Level: Advanced
Pose Type: Standing Balance
Benefits:
• Strengthens your core and back
• Improves your balance
• Opens your hamstrings and hips
Key Alignment Cues
1. Establish Your Bind
A behind-the-back bind in Extended Side Angle Pose is the origin point of Bird of Paradise. The bind not only holds the pose together, it also ensures the openness of your chest, which allows you to expand into the full posture.
2. No Bind? No Problem
If a behind-the-back bind doesn’t work for you, you can still do Bird of Paradise. Use a strap between your hands to give you the space you need.
Step-by-Step Instructions
1. Begin in Extended Side Angle with your right leg forward.
2. Release your left arm behind your back.
3. Bring your right arm under your right thigh to reach your right hand behind your back.
4. Take hold of your left wrist with your right hand. If the hands don’t meet, take a strap between them.
5. Open your chest to the left side of your mat.
6. Take your gaze down to your right foot.
7. Keeping the bind, begin to step your left foot toward the front of your mat. You can take one big step or move little by little.
8. Bring your left foot next to your right foot.
9. Keeping your left knee slightly bent, come up onto the ball of your right foot.
10. Lift your right foot off the floor while straightening your left leg to come to a standing position with your bound right leg bent at the knee.
11. Straighten your right leg any amount.
12. To come out, bend your right knee and lower your right foot back to the floor.
13. Step your left foot back to Bound Extended Side Angle before releasing the bind and repeating the pose on the other side.
Preparatory Poses
Bound Triangle (Baddha Trikonasna)
Start to work on binds with this variation of Triangle Pose (Trikonasana).
Bound Side Angle Pose (Baddha Parsvakonasana)
As mentioned above, Bound Side Angle is a key component of Bird of Paradise.
Extended Hand to Big Toe Pose B - Utthita Padangusthasana
Standing balances will also prepare you to tackle Bird of Paradise.
Why We Practice Bird of Paradise
Advanced poses like Bird of Paradise begin to combine familiar elements in surprising ways, which keeps things challenging and fun. Every pose is part of the process in the life-long practice of yoga.
