Svarga Dvijasana
स्वर्ग द्विजासन
Target Muscles
Benefits (6)
- + Deeply stretches hamstrings, groin, and hip flexors
- + Strengthens the standing leg, ankles, and core
- + Improves balance, concentration, and focus
- + Opens the chest and shoulders
- + Enhances body awareness and stability
- + Cultivates a sense of grace and poise
Avoid If (6)
- - Hip injury or pain
- - Knee injury or pain
- - Ankle injury or instability
- - Shoulder injury or stiffness
- - Low back pain
- - Vertigo or severe headaches
About
Svarga Dvijasana, or Bird of Paradise Pose, is an advanced standing balance pose that deeply stretches the hamstrings and hips while strengthening the standing leg and core. It demands intense focus and stability, evoking a sense of grace and openness.
Step-by-Step Instructions
1. Begin in Utthita Parsvakonasana (Extended Side Angle Pose) with your right knee bent and your right hand on the floor outside your right foot.
2. Bring your right arm underneath your right thigh and your left arm behind your back, clasping your hands together (bind). Use a strap if necessary to achieve the bind.
3. Inhale, shift your weight onto your right foot, and slowly bring your left foot closer to your right foot.
4. Exhale, keeping your right leg strong, and slowly lift your left foot off the floor.
5. As you find your balance, inhale and gradually straighten your left leg, extending it upwards.
6. Keep your chest open, draw your shoulders back, and maintain your gaze forward or slightly upward.
7. Engage your core actively and focus on your breath to maintain balance. Ensure the standing leg remains strong and stable.
8. Hold the pose for a few breaths, then exhale slowly lower the left leg back down and release the bind.
9. Repeat on the other side, ensuring symmetrical effort and alignment.