6 easy steps: Bird of paradise yoga pose and benefits

Bird of Paradise yoga pose | Image: freepik

Bird of Paradise yoga pose is an intensive yoga position that will put your balance and flexibility to the test. It is a dynamic standing position in which you stretch the opposing leg overhead while keeping balance on one leg. Bird of Paradise is an excellent peak position, particularly if you’ve been working on it for a few rounds. Consider it a reverse Half Moon, and practice it after a Bound Extended Side Angle Pose or a Bound Warrior.

The combination of standing and extending in this posture makes it an excellent chest and hip opener. By extending your groin and hamstrings, you may target the region surrounding the hip and pelvis in this position.

Continue reading to learn more about the significance of the pose’s name, its advantages, and how to do it.

Bird of paradise yoga pose benefits

  • Lower body strength is increased.
  • It stretches your hips and thighs.
  • Enhances concentration
  • Relaxes your thoughts

Our body in the stance resembles the flower ‘Bird of Paradise,’ with the above-extended leg representing the bright petals and the balancing leg resembling the long stalk. Whereas the bond formed by your arms exposes your heart to vulnerability while also demonstrating your power to be totally open to the world.

How to Do Bird of Paradise Pose: Step by Step

  1. Start with a forward fold, your feet slightly wider than your hips.
  2. Place your shoulder toward your inner knee and step onto the ball of one foot.
  3. Bend your shoulder behind your knee by placing your same-side hand behind your leg and pressing your knee forward.
  4. Fold your hands behind your back and tie your hands together from here.
  5. Bend your standing leg and start standing up while balancing on that leg. Find a focus point in front of you once you’ve reached that standing position.
  6. Open your shoulders and straighten your standing leg. To finish this position, point your elevated leg’s toes and strive to straighten your lifted leg.

Follow-up poses for a bird of paradise yoga pose

  • Standing Forward Fold
  • Bound Angle
  • Supine Twist
  • Child’s Pose
  • Half Lord of the Fishes
  • Wild Thing
  • Eagle Pose (Garudasana)
  • Downward-Facing Dog Pose (Adho Mukha Svanasana)
  • Dolphin Pose (Ardha Pincha Mayurasana)
  • Corpse Pose (Shavasana)

Instruction to read before practicing the bird of paradise yoga pose

The Bird of Paradise yoga pose is fairly challenging and requires the use of your leg and arm muscles. It is critical that these muscles have been extended adequately. Practice bindings by employing them in various variants in several deep positions.

Because this is also a hip opener, make sure your hamstrings, hip flexors, and glutes are flexible and open. Warm up your body with preparatory postures before trying this position. Another crucial aspect of this stance is balance. Asanas that improve your balance, stability, and core strength should have been practiced earlier.

If you’re having trouble keeping your equilibrium, don’t be afraid to ask for help.

Variations and modifications of the bird of paradise yoga pose

  • To alleviate tension, keep your legs bent at the knees rather than straightening them totally skyward. Regular practice will help you build muscle strength.
  • You do not need to fully extend your leg upwards if you are just starting off with this position. Come halfway and try to balance this posture while maintaining your extended leg parallel to the ground in an inverted ‘L’ form.
  • Rather than tying your arms at the thighs, maintain one arm parallel to the balancing leg while holding your shin with the other.
  • You can also extend your arms and grip the toes of the upwardly extended leg.
  • If you have any shoulder pain, do the bind with a yoga strap.
  • For added support, beginners can practice this position while sitting on a chair.
  • Another option for back support is to practice this stance while lying down. It will serve as an alternative to the reclining head-to-big-toe stance (Supta Padangusthasana).
  • Bend forward from the hips until your body is parallel to the ground to increase the effort level and feel a deeper opening.

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Even though the Bird of Paradise yoga pose is a difficult asana, it is one that will considerably enhance your flexibility and balance. While practicing this position, your physical and mental strength are crucial. Aside from balance and flexibility, it also helps to relax the muscles of the back, arms, and legs.

A fantastic chest and hip opener, perfecting and safely doing this position require patience and consistent practice. You’ll be able to reproduce and experience the beauty and grace of its namesake in no time!


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