Parrot Flower

Bird of Paradise, or Svarga Dvijasana , is an advanced yoga pose that combines balance, flexibility and strength. The position requires a deep hip opening, hamstring flexibility, and a strong core. This is a challenging but rewarding position that improves body control and balance.

Correct Form and Technique

How to perform Bird of Paradise correctly:

1. Begin in Utthita Parsvakonasana (Extended Side Angle Pose) with a deep shoulder binding around the front thighs.
2. Step your back foot forward, lift your body onto one leg, and hold the binding.
3. Extend the lifted leg in front of you, keeping your balance while keeping your chest lifted and your back straight.
4. Hold the position for 3-5 breaths before switching sides.

Common Errors

• Rotation of hips: Avoid rotating the hips too much and focus on keeping them parallel.
• Balance issues: Focus on activating your core to maintain your balance.
• Overextending the leg: Do not force the leg straight if it is uncomfortable. Keep the knee soft if necessary.

Modifications and Variations

Customize Bird of Paradise with these mods:

• Use a strap: If binding is difficult to achieve, use a yoga strap around your thigh to help.
• Knee bent: Keep the knee bent for a more accessible version.
• Support from a wall: Practice against a wall if you have balance challenges.

Repetitions and Sets

Hold the position for 3-5 breaths on each side, and repeat 2-3 times to strengthen balance and flexibility.

Breathing techniques

Inhale as you lift your leg, and exhale as you stabilize your body. Focus on deep, steady breathing to stay calm in the pose.

Video Demonstrations

Here are two videos showing the correct execution of Bird of Paradise: