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‘Svarga’ = ‘Heaven’ or ‘Paradise’, ‘Dvija’ = ‘twice born’, and ‘asana’ = ‘pose’
Note: Birds also embody renewal, as they are essentially born twice, first as an egg and second as a bird.
This pose gets its name as it is compared to the flower ‘Bird of Paradise’ where this flower grows horizontal and has a long stalk. Here our body resembles this flower while in the pose, with the petals replicated with the outstretched leg and the stalk replicated with the balancing leg.
Deep stretch of the leg which is being raised, opens the hip adductors and the gluteus maximus.
Opens the hips and the lower back improving flexibility.
Establishes strength and balance in the leg, and helps you feel centered, steady, and grounded.
The core strength muscles and the abdominal muscles to get the body in balance.
Requires focus, and this helps one to remain in balance for sometime in this pose. Keeping the back and the hip straight with the chest thrown forward and out.
Sacral Chakra
(Swadisthana Chakra)
Emotional Identity, Creativity, and Desire.
Root Chakra
(Muladhara Chakra)
Physical Identity, Stability, and Sense of Safety.
1. From the Bound Side Angle, bring the back leg forward for a forward bend bound angle movement at the front of your mat.
2. With the hands interlocked around the leg, raise the leg slowly with inhalation from the floor and bring the torso upright taking the weight of the lifted leg into your interlocked hands and exhale standing upright.
3. Make sure the hip is square, while doing this and with another inhalation, lift the leg completely taking it towards your side and extending it out while flexing the hips.
4. Take a deep breath and work on the interlocked hands to get a better balance and grip and slowly throw the chest out while taking the shoulder behind. Gaze ahead pulling in your tummy and using the core muscles to maintain the balance.
5. Make sure the leg that is stretched is fairly straight and not bent too much at the knee, as this will not help you balance well. Slowly gaining confidence stretch the leg out completely, at the hamstrings, calves, and quadriceps of the extended leg.
6. Remain in Bird Of Paradise for about 4 breaths or more, and slowly work on deeper extension with every exhalation.
7. Release from the pose slowly inhaling and placing the foot on the floor down and go back into the Forward Bend and Bound Side Angle.
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Master Trainer
Nancy M.Sc, ERYT-500
I love connecting with great yogis. Being inspired by the teachings of renowned yogis, my passion for sharing the teachings of ancient science within modern practice is absolutely stunning.
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