How to Do The Bird of Paradise Yoga Pose

This pose isn't for the weak. Stretching before and doing the proper preparation poses will help you come into Bird of Paradise.

Difficulty:

Challenging

Instructions

Things You'll Need

• Yoga mat
• Comfortable clothing
• A strap for the bind, if necessary

1. Extended Side Angle

   To prepare for this powerful pose, you'll start in extended side angle on the right side. Place your right elbow on your right knee and extend you left arm out and overhead. Breathe deeply. The breath helps you flow into each pose.

2. The Bind in Extended Side Angle

   From extended side angle, you'll take the bind. Bring your left arm behind your back and take your right arm under your right thigh. Clasp your hands or if you have a strap and need it, take a hold of each end of the strap. Open you left shoulder and look up over your left shoulder to the sky. Breathe.

3. Preparing for Bird of Paradise

   From here, your keep your upper body in the bind and work you left leg to the center of the mat. Firm your left foot in the mat and drag your right foot to meet your left. You'll feel uneven, which will make you slowly work your right foot off the mat. Continue the breath work.

4. Bird, taking flight

   Now that your right foot is slightly off the mat, slowly work your way up to a standing position. You'll feel a deep crease in your right hip flexer. Stand tall. Breathe.

5. Bird of Paradise

   From here, you'll slowly extend the right leg out, straightening the knee and maintaining the bind. Work your shoulders down the back. Stand tall and breathe. This is bird of paradise.

6. Slowly work your right leg down to the mat once again and prepare for the other side.

Tips & Warnings

• Breathe deeply and plant your feet on the mat before transitioning into each step.

• This is an advanced pose and should be practiced while under supervision or you should get approval to practice this pose from your yoga teacher or guru.