Pose sheet

Bird of Paradise Pose

Svarga Dvijāsanaस्वर्ग द्विजासन

Stand on one foot, extending the other leg sideways with arms bound.

Open this pose in the 3D body

Steps

Support

Sole and heel of one foot; bound hands without ground support.

Enter

From right Side Angle, thread your right arm under your thigh.
Wrap your left arm behind; clasp hands beside your buttock.
Step your left foot forward and shift your weight onto it.
Inhale; rise with your right knee bent.
Find balance; extend your right leg upward and outward.

Hold

Ground your left foot and keep your standing leg active.
Keep contact between your right thigh and upper arm.
Lengthen both sides of your waist and broaden your chest.
Keep your pelvis facing forward and your spine upright.

Exit

Bend your right knee; fold forward, lowering your foot with control.
Step your left foot back into Side Angle; release your hands.
Return to Mountain and repeat on the other side.

Breathing: Inhale while rising; breathe softly and continuously.
Gaze: A fixed point ahead.
Duration: 5–10 breaths per side.

Adapt

Adaptations

StrapConnect your hands with a strap beside your buttock.
Bent lifted kneeKeep your lifted knee bent and your torso upright.
Wall behind youPractice with your back near a wall for support.
Lifted foot at wallRest your lifted foot on the wall, keeping the bind.

Variations

Wrist clasp: hold the opposite wrist.
Revolved: twist and bind with the opposite arm.
Archer: release bind; opposite hand holds foot, other arm sideways.

Signals of effort

Standing on one foot with the other leg lifted.
Arms bound around the thigh and behind the torso.
Lifted hip flexed and abducted with knee extended.
Transitioning from a folded torso to upright while keeping hands bound.