Bird of Paradise

Svarga Dvijāsana

Read what the gnome says

Bird of Paradise! No feathers needed, my beard is enough. Bind your arm under the thigh and clasp the other hand behind your back. Plant the standing foot, then slowly straighten the lifted leg. Keep the standing knee soft, chest open. Wobbling? Bend, breathe, try again.

Works on Hamstrings · Adductors · Quadriceps · Glutes

How to do it

1. Stand tall and root through one foot; wrap the opposite arm behind the thigh and clasp the other hand.
2. Bend the standing knee a little, then step the bound foot in and take hold of it gently.
3. Press the standing foot down and slowly straighten the lifted leg toward the sky, chest open.

Common mistakes

• Don’t lock the standing knee.
• Don’t yank the leg up: straighten it only as far as the hamstrings allow.
• Don’t round the back or let the chest sink.

Benefits

• Builds strength and steadiness in the legs.
• Improves posture and balance.
• Wakes up the whole body: good early in a practice.

Take care: Go easy or skip if you have knee, ankle or hip pain, or feel dizzy. Keep a wall or chair within reach for balance.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

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