Bird of Paradise
Svarga Dvijasana · स्वर्ग द्विजासन
Bird of Paradise
Svarga Dvijasana · स्वर्ग द्विजासन
Balance
Level
Advanced
Body
Balance
How to practice
Stand with your feet apart and bend one knee. Take the same-side arm beneath that thigh, reach the other arm behind your back, and clasp your hands if comfortable. Shift your weight to the free foot and slowly stand, lifting the bound knee. Extend the lifted leg only if your balance and hamstring allow. Breathe evenly, then lower with care.
Benefits
Combines single-leg balance with hip and hamstring mobility, while challenging shoulder flexibility in the bind.
Who should avoid or modify
- Establish a steady standing balance before extending the lifted leg. Release the bind if the shoulder strains, and never use it to force the knee straight.
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