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    Person practising Bird of Paradise Pose (Svarga Dvijasana), balancing on one leg with the opposite knee lifted and using a yoga belt to support the bind.
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    Bird of Paradise Pose (Svarga Dvijasana)

    A graceful standing balance that combines strength, flexibility, and focus. Bird of Paradise begins in a bound side angle and rises into a tall, elegant stance, like a flower opening.

    Teacher featured in image: Emma Newlyn

    Category: Standing / Balance

    Difficulty: Advanced

    Sanskrit/Pronunciation: Svarga Dvijasana (SVAR-gah dvee-JAHS-uh-nuh)

    Main Focus: Balance, Hips, Hamstrings, Shoulders

    Props: Yoga Belt, Yoga Brick

    Bird of Paradise Pose (Svarga Dvijasana) is an advanced standing balance that combines strength, flexibility and focus while opening the hips, hamstrings and shoulders. Practised by balancing on one leg while lifting and extending the opposite leg, the pose challenges stability and coordination while maintaining a bind around the lifted thigh. A yoga belt can be used to bridge the distance between the hands, creating more space through the shoulders and making the bind more accessible. The lifted knee can also remain bent, allowing you to focus on balance and an upright posture before progressing towards straightening the leg.

    How to Practise
    1. Begin in Bound Side Angle Pose, right leg forward and arms bound underneath the thigh
    2. Step the back foot forward to meet the front foot, keeping the bind
    3. Root firmly through the standing leg as you slowly rise to standing
    4. Once steady, extend the bound leg forward and upward, straightening it as much as possible
    5. Keep chest lifted and shoulders open, gaze forward for balance
    6. Hold for 3–5 breaths, then gently release and repeat on the other side
    Benefits
    • Strengthens legs, core, and shoulders
    • Improves balance, stability, and focus
    • Deeply stretches hamstrings, hips, and groin
    • Builds confidence and body awareness
    Modifications
    • Practise close to a wall for balance support
    • Keep the lifted leg bent if hamstrings are tight
    • Use a strap instead of binding hands if flexibility is limited
    • Skip the standing phase and stay in Bound Side Angle for a preparatory version

    Props to Support Bird of Paradise Pose (Svarga Dvijasana)

    Props can make Bird of Paradise Pose more accessible by supporting balance and reducing the flexibility required to create the bind. A yoga belt can bridge the distance between the hands behind the lifted leg, allowing more space across the chest and shoulders while maintaining the connection of the bind. A yoga chair can be positioned to the side of the body, with one hand resting lightly on the top of the chair for additional balance and stability as you lift into the pose. Practising close to a wall can also provide extra support while developing confidence and steadiness in the standing leg.

    Yogamatters Chair With Front Bar
    Chair With Front Bar
    £58.00
    Yogamatters Hemp Yoga Belt - Natural
    Hemp Yoga Belt - Natural
    £12.00
    Yogamatters Organic Cotton Stripe D-ring Yoga Belt
    Organic Cotton Stripe D-ring Yoga Belt
    £12.00