Pose of the Week: Bird of Paradise

bird of paradise

Bird of Paradise

SVARGA DVIJASANA

Benefits of the pose:

  • Strengthens legs, hips, quads, and pelvis.
  • Opens the shoulders
  • Increase balance and body awareness
  • Strengthens Core and Abdominals
  • Lengthens the hamstrings

Asana breakdown:

Traditionally, I get into this posture from a variation of extended side angle. I take my hand that is placed on my thigh and reach it under my leg and bring my other hand to grasp it, coming into a bind, Utthita Parsvakonasana (Bound Extended Side Angle). From here, I take my back leg and bring it to the front of my mat, squaring both of my feet. Keeping in mind that I will pour my weight into the leg which is not bound by my hands, I find my drishti (gazing point) and slowly begin to rise up, keeping my bound leg bent. Once my spine is fully erect, I root down through my standing leg. Noticing my foot and toes, allowing them to unclench and find the four corners of the foot. I then draw my shoulder blades closer together, allowing the collarbones to lift and spread away from one another. Once I feel stable in my foundation and my gaze is locked on my drishti, I will extend the bound leg towards the sky. ❤

Troubles often encountered:

It is in the troubles or difficulties with this pose I feel most like a bird. For me, if I have not focused my mind and taken my awareness to the breath, I will begin to wobble, hop (with my leg raised), or loose my balance. My advice here is to release the pose. Come into Tadasana (Mountain) and take some grounding breathes. Assess why you are trying to get into this pose: is it ego or curiosity? Find your root through your mat and pour all of your energy into the quality of your breathe. The quality of the breathe will be the defining factor in all of your asanas, especially more difficult or new pose. When you are ready, reproach the asana with integrity and respect. Find your gazing point and come into your full expression. If you don’t get it on your first try, warm up the legs more with more hip openers and remember why we call it a practice.

Sources:

“Bird of Paradise – Svarga Dvijasana | GaiamTV.” Gaiam TV. Gaiam TV, n.d. Web. 23 Aug. 2015.

Editor, YJ. “Bird of Paradise: 5 Steps to Master This Standing Pose – Yoga Journal.” Yoga

Journal. Yoga Journal, 18 Nov. 2014. Web. 23 Aug. 2015.

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