Pose library›Balance
Advanced · Balance

Bird of Paradise
Svarga Dvijasana

A standing balance that rises from a bound squat or lunge into an extended lifted leg.

Instructional illustration of Bird of Paradise
LevelAdvanced
Pose typeBalance
Primary focusBalance, Hamstrings

How to practice Bird of Paradise

  1. Begin in a bound side-angle variation.
  2. Step the back foot forward while keeping the bind.
  3. Shift weight into the free foot and rise slowly to standing.
  4. Extend the lifted leg only while balance and breath remain steady.

Practice tips

  • Keep the lifted knee bent.
  • Practice the bind and standing balance separately.
Practice note: Avoid forcing the shoulders or hamstrings; use expert guidance.
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