How to Do the Extended Side Angle to the Bird of Paradise Yoga Pose

Transitioning from the extended side angle yoga pose to the bird of paradise pose strengthens and stretches your legs, ankles, inner thighs, groins and hamstrings. It can also stretch the upper body and open the chest and shoulders. The bird of paradise improves mental and physical balance.

Difficulty: Moderately Challenging

Instructions

1. Begin in the Warrior 2 pose, or Virabhadrasana. Lunge one foot forward from a standing position. The bent forward knee should be directly above the ankle, and your shin is perpendicular to the floor. Keep the back leg straight. The back foot should be turned to a 45-degree angle, and the heel should align with the front heel.

2. Bend at the hips to lean forward toward your bent knee. Rest the elbow on the bent knee. Try to keep the spine straight and chest open.

3. Reach the opposite arm around behind your body, turning the palm to grasp your other hand between your legs.

4. Step the front foot back with an exhalation and bring it near the other foot. Balance on the ball of that foot; keep the weight centered on the other foot, grounded firmly with the inner and outer foot. Keep hands clasped between the legs and try to keep the spine straight and chest open still.

5. Lift the leg not supporting weight out to the side, while standing upright. Flex the foot and try to straighten the knee as much as possible. Hold for as long as you can balance, or five to eight breaths.

6. Relax from this position upon exhalation, and return your foot to the ground temporarily before lunging forward into warrior 2 pose again. Release the hands and hold the arms straight out parallel to the floor before relaxing and returning to a standing position.

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