Bird of Paradise Pose or Svarga Dvijasana is an advanced yoga pose that looks challenging. This pose is usually entered into from Virabhadrasana 2 pose; while maintaining balance on one leg, stretch the opposite leg overhead, and bind the arms under the overhead leg.
This pose makes it awesome standing along with a balancing pose. It directly targets your groin, hamstrings, and the area around the hip and pelvis. Also improves your balance and teaches patience, mental strength, and resilience.
Keep on reading to know more about the Bird of Paradise Pose meaning, steps, and benefits.
Svarga Dvijasana Quick Facts
- English: Bird of Paradise Pose
- Sanskrit Name: Svarga Dvijasana
- Also Known As: Paradise Bird Pose, Svarga Dvijasana, Bird of Paradise Pose, Svarga Dvidasana
- Level: Advanced
- Position: Standing
- Type Balancing, Standing
- Targets: Leg strength, balance
- Focusing chakra: – The Root Chakra (Muladhara), The Sacral Chakra (Svadisthana)
In Sanskrit, ‘Svarga’ = ‘Heavenly world’ or ‘Paradise’, and ‘Dvija’ = ‘twice born’.
This pose is compared to the ‘Bird of Paradise’ flower – a tropical flower. Here our body resembles this flower, the petals are repeated with the protruding leg and the stalk is repeated with the balanced leg. the bind, created by your arms opens your heart to vulnerability.
How To Do Bird of Paradise Pose
1. Begin in Tadasana (mountain pose) with your feet together and distribute the weight evenly in your feet.
2. Keeping the feet a few feet apart stand with extending the spine upwards and go forward as you exhale to go into Uttanasana.
3. As you exhale take the torso deeper down and neck and face deeper inside towards your thighs.
4. Bring the right hand from the front and take it inside out through the right leg and from behind interlock the left hand bringing it from around the waist while bending the knees a bit.
5. With the hands interlocked around the right leg, raise the right leg slowly with inhalation from the floor and bring the torso upright taking
7. the weight of the lifted leg into your interlocked hands and exhale standing upright.
8. lift the right leg completely taking it towards your right side extending it out while flexing the hips.
9. Work on interconnected hands to achieve better balance and maintain balance using the core muscles.
10. Make sure that the shoulder is stretched back, the raised leg is fairly straight and is not bent too much at the knee.
11. Slowly lift the chest out and gaze forward into the abdomen.
12. Hold the right leg up for about 30 seconds while slowly gaining confidence, and slowly work to a deeper extension with each exhalation.
13. While exhaling slowly, bend the right knee and place the foot down on the floor, stop here and completely relax the hips and legs.
If one needs support to begin with, it may be useful to use a wall to keep the raised leg in place.
Mountain Pose (Tadasana)
Extended Side Angle Pose (Utthita Parsvakonasana)
Standing Hand to Big Toe Pose (Utthita Hasta Padangusthasana)
- Eagle Pose (Garudasana)
- Downward-Facing Dog Pose (Adho Mukha Svanasana)
- Dolphin Pose (Ardha Pincha Mayurasana)
- Corpse Pose (Shavasana)
Bird of Paradise Pose Benefits
Bird of Paradise is a great posture to challenge your stretch of the glutes, groin, and hips when the leg is stretched upwards.This will also help you in core and abdominal muscles are all being extensively stretched.
Most of all, this asana is a great for each of the muscles, creating this bird of paradise pose is getting stretched.
As this pose requires a lot of core strength to keep yourself balanced on one leg, Swarga Dwijasana works on the oblique muscles, abdominal muscles as well as core strength of the back muscles.
You also need to be aware of keeping your back straight by extending your spine and opening your chest to keep you standing in Bird of Paradise.
Svarga Dvijasana with deep extension of the legs opens the hips and lower back and with practice it improves flexibility.
There is no doubt that one generally needs to work on the awareness of a fit body to master this pose.
- Pregnant women should completely avoid this asana, it is discomfort for the mother and the fetus.
- Although it is not recommended to practice this pose in case of headache, insomnia, high or low blood pressure.
- If your body is not flexible, there is a high chance that you may pull a muscle.
- Svarga Dvidasana complex Yoga Pose for beginners so doesn’t challenge yourself.
ki Svarga Dvidasana complex Yoga Pose for beginners as well a very challenging asana, that will greatly tests your flexibility and balance. In addition to balance and flexibility, patience and regular practice are of utmost importance when practicing this pose safely. The Bird of Paradise pose works wonders for a great chest and hip opening as well as relaxing the muscles of the back, arms and legs.
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