svarga (paradise) + dvija (twice born) + asana (pose)
It´s safe to say that for most of us it´s probably easier to grow a Bird of Paradise in our gardens than to actually "be" one. This is a super challenging asymmetrical advanced one-legged standing/balance pose that incorporates an internal rotation of one arm & an external rotation of the other. But if you have the patience & focus, this pose is accessible to most of us thanks to various modifications (not raising the leg, but rather threading the arms through a bent or straight leg while bending forward), props (a yoga strap works like a charm) or just practise, practise, practise. You asolutely need to prepare for this pose, & hip openers & binds of any sort help most of us prepare for this pose - poses like bound Lizard Pose, Triangle Pose, Garland Pose, Standing or Reclining Leg Lift, or Half splits/Monkey pose. Afterwards, relax your body in Eagle Pose, Runner´s Lunge, & any variation of a Wide-legged Forward Fold. This is not a pose to fly into: enter into it slowly & mindfully. Many yogis start with a forward bend, with hands clasped around what will be the supporting leg, & then lift sloooooowly. How high you fly with that raised leg is immaterial: it´s about letting go of expectations & simply accepting the journey toward the posture.
Benefits:
strengthens the core
opens & makes the hips, groin, & lower back more flexible
opens the chest & shoulders
deeply stretches the raised leg, & opens both the hip adductors & the glutes
also stretches the calves of the balancing leg, as well as the biceps & triceps of the interlocked arms
facilitates the flow of prana from the base of the spine to the entire body
the expansion & contraction of the diaphragm helps in the lungs´ expansion
opens the heart & gets your blood pumping
boosts energy & fights fatigue
improves the balance & stability of the body through focus & awareness
can help relieve menstrual discomfort.
Remember: take your time & prepare for this pose with lunges, revolved poses, & other balancing poses first. Pull your shoulders back - this will help you to avoid hunching forward & bringing yourself kilter. Use a drishti point to help you focus & try to keep the core engaged. Any & every balancing pose requires an engaged core & a drishti point to calm the mind & help with focus.
Props: A yoga strap is pretty much your best friend as you can lasso it around the foot of your raised leg. You can give yourself a little (or a lot of) extra oompf! by placing what will be your raised leg on a block or stacked blocks. You can also express the pose while sitting in a chair with a yoga strap looped around the foot of your extended leg. Your leg can be extended straight forward or out to the side, whichever works best for you. Remember that placing the foot of your bent leg up on a wall/chair can help, especially if maintaining a raised leg is challenging for you.
Modify or avoid Bird of Paradise if you
have sustained any hamstring, hip, back, or shoulder injuries
are experiencing any pelvic pain
are pregnant
have high blood pressure
have weak ankles &/or are particularly wobbly (use something for support, like a wall)
experience pain in your upper arms or inner thighs while expressing the pose.
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