our peak pose is svarga dvijasana, or bird of paradise. dvija means “twice born” and svarga means “paradise” or “heaven.” the aim of this asana is to experience the depth of paradise and renewal within the body by emulating the shape of a tropical flower, the bird of paradise. as your body unfolds in this demanding balance, your extended leg creates a powerful, energizing spark that keeps you lifted. the pose requires integrity of form and strength, while opening you up to vulnerability, like a flower. bend your left knee, and move it into the chest. press the left foot into the inner right thigh and your right thigh into your foot. keep both hips squared to the front of the room and the lower belly in. hold for 5-10 deep breaths, then exhale to come out of the pose. instruction from virabhadrasana ii, or warrior pose ii, with the left foot forward, place the left hand on the instep side of the left foot.
extend your right hand to the sky, then wrap it behind your back. firming the back leg, gently press your hips forward as your chest and torso rotate toward the sky, then begin to extend the left leg until it is completely straight. bring your drishti over your right shoulder, and take 5–10 breaths before changing sides. reach your left arm inside the thigh and take hold of the outside of your left foot firmly. straighten the left leg, then take it out to the side. slowly release the leg back down and switch sides. inhale and bend the left knee back behind the armpit area (rather than out to the side), bringing your left foot up to your chest. the sole of the foot should point for- ward or up to the sky. bring the drishti over your left shoulder. hold for 5–10 breaths before releasing and changing sides.
1. start in warrior pose ii, with a bent left leg, right foot turned in slightly, and a firm, straight back leg. exhale and bring your left arm under the left thigh, and your right arm to the sky, then behind your back. keeping the left leg bent, twist the torso to the sky as you gently press the hips forward. your drishti is over your right shoulder as you settle into baddha utthita parsvakonasana, or bound extended side angle pose. once the legs are close to hip distance, straighten them both and twist your torso to the right, keeping the bind and finding baddha uttanasana, or bound standing forward bend.
3. pour all of your weight into your right foot and start to lift your torso, bringing the left leg off the floor. 4. open the chest and extend the lifted leg to the side, being careful not to swing the supporting hip out to the side. open your chest proudly, engaging the muscles across your back to hold your heart high. if you start to teeter, revert to a bent left leg and regain stability in the right leg by pressing evenly into all four corners of the standing foot and visualizing a line down the middle of the body that you are hugging into. aim to keep the supporting foot facing forward, toes spread, with the knee over the ankle, and the supporting hip plugged into the midline. keep the quadriceps on both legs contracted, allowing the standing leg to support you more fully and the hamstrings on the extended leg to open further without strain.
our peak pose is svarga dvijasana, or bird of paradise. dvija means “twice born” and svarga means “paradise” or “heaven. inhale and take your arms to shoulder height. exhale and bring your left arm under the left thigh, and your right arm to the sky, then behind this pose strengthens the legs and core. it stretches the arms and opens the hips and hamstrings. it also improves balance. it’s not a position, bird of paradise yoga pose benefits, bird of paradise pose variations, bird of paradise pose variations, birds of paradise yoga mythology, bird of paradise yoga beginner.
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