Bird Paradise Yoga Pose: Meaning, Variations, Instructions and Benefits

The Bird Paradise yoga pose is known as Svarga Dvijasana. It combines elegance and strength, enhancing both core stability and focus. It achieves this by stretching the thighs and hip flexors.

Bird Paradise yoga poses work well as a top posture, particularly when you’ve been building up over many rounds. Think of it like a switch half-moon, and attempt popping up after a bound expanded side point posture or bound warrior. Svarga Dvijasana (Bird Paradise Yoga Pose) may be a challenging posture. Bird Paradise yoga pose is an advanced yoga pose that will test your balance and flexibility. It involves a standing posture; while maintaining balance on one leg, you stretch the opposite leg overhead. The position of standing and stretching in this pose makes it a wonderful chest and hip opener.

The Bird Paradise Yoga Pose is known as Svarga Dvijasana in Sanskrit. Svarga implies ‘heaven’, Dvij implies ‘twice-born’, and asana implies pose. Although the posture gets its title from the appearance of the bloom, ‘Bird of Paradise’, which develops on a stretched stalk.

Bird Paradise Yoga Pose: Step-by-Step Instructions

  • Start an expanded side point with your cleared-out leg bowed, your cleared-out arm coming toward the floor, and your right arm coming up.
  • Twist your right elbow and reach your arm behind your back. Along with your left hand, reach through your legs and clasp your left hand or wrist. Press your shoulders back and open your chest.
  • Pause and discover a drishti point on the floor before you. Move your weight onto your left foot, and at that point step your right leg forward to meet the cleared out without losing the tie.
  • Breathe out and move your weight into your cleared-out leg, adjusting as you press down through your foot.
  • Take the weight off your right leg and begin to lift your middle into an upright position. Permit the correct knee to rise with the middle, snared over your right arm, as you drag yourself up.
  • Discover outward rotation in your right hip and expand the lifted leg up and to the side.
  • Once you’re standing, protract your abdomen so that your middle is indeed on both sides. Open your chest and reach your sternum, which is absent from your navel.
  • Thrust your right femur back so that the standing leg is straight.
  • Hold for 5–10 breaths, at that point, discharge. Stop some time recently you rehash on the other side.

Bird Paradise Yoga Pose Variations

Bird Paradise Prep:

Attempt remaining in a bent-knee form of the posture. You’ll be able to attempt to fix the knee without driving.

Bird of Heaven with a Strap:

On the off chance that you can’t clasp your hands behind your hip, utilize a strap to expand your reach.

Winged creature of heaven at the Divider:

In case your challenge is to adjust, practice the posture close to a divider. You’ll start with your lifted leg bowed; at that point, walk your foot up the divider as your adaptability and adjustment increment.

Benefits of the Bird Paradise Yoga Pose

  • It extends the muscles of the complete body: From your legs to the arms that are making the tie, each of the muscles included in making the bird paradise yoga pose is getting extended. Extending in this posture targets your abs, triceps, and the calves of your adjusting leg. Also, as your leg amplifies upward, it extends your glutes, crotch, and hips. This implies that all these muscles have been locked in to deliver the vitality needed to hold this position.
  • Moves forward adaptability and balance through mindfulness: After you extend your leg upwards, you’re contracting your back muscles. This makes a difference in removing any solidity or push display from that portion of the body. You’re also utilizing your stomach muscles and center quality to keep yourself adjusted on one leg. All this makes a sense of mindfulness of this posture, which will move forward your adaptability.
  • Moves in a forward pose through the expansion of the spine: Anybody with a slouched back or a stooped pose will appreciate the fowl heaven yoga posture. You must keep your back straight by amplifying your spine and opening your chest while performing this posture. In this process, you’re permitting a liquid stream of prana vitality from the spine to the complete body, which keeps your spine fit.
  • Enhances lung capacity and heart-pumping: The extending of the leg and adjusting require strong mindfulness of your breathing. This mindfulness makes a difference in the development and withdrawal of the stomach muscles, which in turn grows your lungs. The extension energizes a solid oxygen stream. This makes a difference in keeping up the balance while benefiting circulation in these regions. As a result, it increments the prana stream as well.

Security and Safety measures

Maintain a strategic distance from this posture on the off chance that you have any damage to your legs, knees, hips, back, or shoulders. As an adjusting posture, it ought to be avoided during pregnancy and by those who have a high blood weight. In case you encounter any torment in your inward thigh or upper arm, you’ll have tweaked a muscle or nerve. Discharge the posture.


In conclusion, Bird Paradise Yoga Pose stands as a respected asana, advertising many physical and mental benefits. Although the Bird Paradise yoga may be an exceptionally challenging asana, it is one of those postures that will make strides in your adaptability and adjustment. Your physical and mental qualities are of the utmost significance when practicing this posture. Separated from adjusting and adaptability, it works on de-stressing arms and legs.


  1. Is Bird Paradise Yoga Pose reasonable for tenderfoots?

Yes, it can be adjusted for fledglings utilizing altered adaptations or props.

  1. Can Bird Paradise Yoga Pose reduce back torment?

Normal practice may help in calming mellow back torment by fortifying muscles.

  1. How long ought one to hold the Bird Paradise Yoga Pose?

Begin with 30 seconds to a miniature, expanding as consolation makes strides.

  1. Are there any age limitations for practicing this posture?

Fitting for all ages, however, look for direction from educators.

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