Bird of Paradise Pose (Svarga Dvijasana)

Bird of Paradise is a demanding standing balance that combines a bound arm position with a fully extended leg lifted out to the side, demanding simultaneous strength, flexibility, and coordination. It opens the hamstrings, inner groin, and shoulders while challenging single-leg stability and focused attention. From a bound Extended Side Angle, the practitioner transfers weight onto one foot, stands upright, and gradually straightens the bound leg skyward.

Cues

• Root down through the standing heel and engage the glute of the supporting leg to stabilize the pelvis before extending the lifted leg.
• Keep the chest broad and lifted rather than hunching forward as you attempt to straighten the raised leg.
• Fix your gaze on a single unmoving point at eye level to maintain your balance.
• If the leg will not fully straighten, keep a generous bend rather than collapsing the torso.