Bird of Paradise Pose Svarga Dvijasana
From a bound side angle, the arms wrapped under one thigh and clasped behind the back, the body rises onto the other leg and straightens the bound leg out; an advanced balance held for time.
How to do it
Setup
A wide stance, the front knee bent, one arm threaded under the front thigh and clasping the other hand behind the back.
Steps
- Step the back foot in beside the front one, keeping the bind.
- Rise slowly onto the standing leg with the bound knee still bent.
- Straighten the bound leg as far as the back of the thigh allows, and hold.
- Bend the knee, lower the foot and release the bind, then switch sides.
Common mistakes
Rounding the back to keep the bind: use a strap between the hands and keep the chest lifted. Standing knee locked or wobbling: keep a slight bend and fix the gaze on one point. Kicking the leg straight: extend it slowly, only as far as the back stays tall.
Breathing
Slow and even through the hold.
