Pose sheet

Revolved Bird of Paradise

Parivṛtta Svarga Dvijāsanaपरिवृत्त स्वर्ग द्विजासन

Balance on one foot, twisting your torso and extending the bound leg forward.

Open this pose in the 3D body

Steps

Support

The sole of your right foot, on the side described.

Enter

From Mountain, stand on your right foot; lift your left knee.
Exhale and turn your rib cage toward your left thigh.
Wrap your right arm around and underneath your outer left thigh.
Reach your left arm behind; clasp hands or hold its wrist.
Inhale and straighten your left knee forward, keeping your torso upright.

Hold

Distribute weight across your heel, big toe mound, and little toe mound.
Lengthen your spine and broaden your chest.
Keep your standing leg straight.
Keep the crossing arm's shoulder blade against your ribs.

Exit

Release the bind and lower your foot.
Return to Mountain.
Repeat on the other side.

Breathing: Breathe steadily and calmly.
Gaze: Look straight ahead.
Duration: About six breaths per side.

Adapt

Adaptations

StrapHold a strap between your hands to complete the bind.
ChairRest your lifted foot on a chair while setting the bind.
Bent kneeKeep your lifted knee bent, maintaining the twist and bind.

Variations

Without binding: Parivṛtta Hasta Pādāṅguṣṭhāsana.
Without twisting: Svarga Dvijāsana, with a same-side bind.
Same-side bind, leg sideways, and opposite-direction twist.

Signals of effort

Balancing on one foot.
Torso twisting with the arms bound.
Lifted leg extended forward.
Hands occupied by the bind during transitions.