Things You'll Need:
- yoga mat
-
Step 1
Start with Standing Half Salutations to create the flexibility in the upper back muscles and to create the expansion in the front of the chest. Standing in Tadasana, or Mountain Pose, with feet apart, hips width distance, raise your arms half-way to the height of your shoulders. Exhale and extend the arms overhead so that your palms face each other and are apart shoulders width distance. Inhale, lowering the arms halfway down. Exhale and lower the arms all the way to your sides.
-
Step 2
Kneel on your yoga mat, and come to Table Pose, hands and knees, so that your palms are flat on your mat. Your hands are shoulders-width distance apart and your knees are hips-width distance apart. Your body resembles a short table. Move into Thread the Needle by weaving your right arm under your left arm so that your right shoulder is on the mat. Press into your left palm so that there is very little weight in your neck or right shoulder. Draw your shoulder blades down your back. You are releasing the upper back muscles. Remain for 5 to 8 breaths. Repeat to the second side.
-
Step 3
Now lie on your back for Resting Pigeon to create the flexibility you need in your hip joints and hamstring muscles. Cross your right ankle over your left thigh and flex the foot. Weave your right hand through the opening of your legs and bring both hands at the back of your left leg, interlacing your hands. Remain for 5 to 8 breaths. Repeat to the second side.
-
Step 4
Progress into a variation of Malasana, or Garland Pose to further create the external rotation needed in the hips for the final pose of Bird of Paradise. Crouch with your feet apart hips-width distance apart, so that your big toes are dialed out away from each other. Lower your hips and place your elbows inside the inner knees. Keep the head up and your hips lower down until you are squatting. Make sure that your knees are tracking over the second or third toes of each foot. If you knees rebel. Stand and rest. Otherwise remain for 5 to 8 breaths. Stand.
-
Step 5
Work slowly to move into this impressive, advanced pose. Again, it is not for beginners. Your neck, low back, hip and knee joints must be pain-free at every point in Bird of Paradise. If that is not true. Simply unwrap the pose and stand to rest. Crouch down as you did in Malasana, and weave your right arm under your right leg and see if you can bring your left arm around so that you can grasp the right wrist with your left hand.
-
Step 6
Pressing firmly into the left foot, start to stand on that one leg and extend the right leg to straight. Engage your lower core abdominals powerfully to float this pose. Work the standing left leg to come fully standing. Once you are upright, widen the chest and draw the shoulder blades down towards your waist. Remain for 5 to 8 breaths before lowering down and unwrapping the pose. Rest before the second side. After the second side. Rest completely.
