May 29, 2024 5 min read

Bird of Paradise Pose, or Svarga Dvijasana, embodies its namesake flower's elegance, requiring physical strength, inner balance, and control.

This advanced posture demands internal and external equilibrium as the body mimics the bloom of the 'Bird of Paradise' flower.

Achieving this pose is not just about muscular effort but a spiritual journey toward heavenly realms.

1. What is Bird Of Paradise Pose?

Bird of Paradise yoga pose derives its name from the exotic flower it mirrors in form. in this pose, the body emulates the graceful bloom of the 'Bird of Paradise' flower, with one leg extended like petals and the other acting as the supporting stalk.

It is also called Svarga Dvijasana. Achieving this pose demands physical strength, inner balance, and control, akin to the spiritual journey toward heavenly realms.

This advanced-level posture, often performed in specialized bamboo sportswear, requires a profound sense of equilibrium, both externally and internally.

The muscular effort to hold the extended leg is complemented by the rhythmic action of the heart, which pumps oxygenated blood through the body, aiding in muscle function and stability.

Conscious breath awareness is crucial during this pose, as controlled inhalation and exhalation facilitate the expansion and contraction of the lungs, supporting balance and composure.

Bird Of Paradise Pose enhances physical strength and revitalizes energy levels, making it an excellent addition to flow yoga sequences.

Integrating this pose into one's practice can offer a holistic approach to wellness and vitality.

2. Bird Of Paradise Pose Benefits

Bird Of Paradise Pose, known as Svarga Dvijasana in Sanskrit, offers many bodily and mental benefits.

As you flow through this graceful yoga posture, you engage Bird of Paradise Pose variations and muscle groups, enhancing both strength and flexibility.

Firstly, the pose stimulates the heart to pump blood efficiently throughout the body. This strengthens muscles and improves oxygen flow, promoting overall cardiovascular health.

Simultaneously, the expansion and contraction of the diaphragm during the pose enhance lung capacity, facilitating more profound and more controlled breathing.

Moreover, Svarga Dvijasana activates the entire body system, from the nervous to the digestive system. Each muscle contraction contributes to the holistic well-being of the practitioner, ensuring that all bodily functions are optimized.

The spine extension during the pose allows for a smooth flow of prana, or life force energy, throughout the body. By keeping the torso straight and the hips square, Bird Of Paradise Pose reduces blockages along the spine, promoting vitality and wellness.

Furthermore, the pose stretches muscles throughout the body, from the hip adductors to the gluteus maximus, improving overall flexibility. Regular practice enhances balance and opens the hips and lower back, alleviating stiffness and discomfort.

The focus and awareness required to maintain balance in Svarga Dvijasana also profoundly affect the mind. As practitioners hone their concentration, they experience a sense of calmness and reduced anxiety, fostering mental well-being.

Lastly, Bird Of Paradise Pose promotes better posture by encouraging a straight back, lifted chest, and engaged core. This increased awareness of body alignment can benefit individuals with poor posture, helping them stand taller and more confidently.

3. Step-by-Step Instructions

Bird of Paradise pose for beginners, or the yoga handstand, begins in the Extended Side Angle position, with your left leg bent and your left arm reaching towards the floor while your right arm extends upwards. Next, bend your right elbow and reach it behind your back.

However, reach through your legs and clasp your left hand or wrist with your left hand. Ensure your shoulders are pressed back, and your chest is open.

Pause and find a focal point on the floor ahead. Further, shift your weight onto your left foot, then smoothly step your right leg forward to meet the left without losing the bind.

Exhale and transfer your weight onto your left leg, futher finding balance as you press down through your foot. Slowly begin lifting your torso upright while simultaneously lifting your right knee, hooked over your right arm, as you ascend.

As you rise, focus on outwardly rotating your right hip and extending the lifted leg to the side. Lengthen your waist to evenly align your torso and open your chest, reaching your sternum away from your navel.

Push your right femur back to straighten the standing leg. Moreover, maintain this position for 5–10 breaths before releasing and pausing before repeating on the other side.

However, the Bird of Paradise Pose is a beautiful and energizing posture that boosts vitality in the body. It can seamlessly be incorporated into flow yoga sequences, making it a valuable addition to any practice.

4. How to Do Bird of Paradise Pose

To begin the Bird of Paradise Pose, start in a move forward fold with your feet slightly wider than your hips. Next, come onto the ball of one foot, positioning your shoulder toward your inner knee.

Use the same side hand to reach behind your calf, pressing your knee forward to tuck your shoulder behind it. Then, wrap your hands behind your back, interlocking your fingers. As you bend your standing leg, gradually rise, finding balance on that leg. Once standing, focus on a point in front of you.

Additionally, straighten your standing leg and open your shoulders while pointing the toes of your lifted leg and endeavoring to straighten it. Besides enhancing energy, this posture can be seamlessly integrated into flow yoga sequences.

5. Common Mistakes

When attempting the Bird of Paradise Pose, it is crucial to be mindful of inevitable common mistakes to prevent injury and further maximize the benefits of this energizing posture.

First, refrain from practicing this pose if you have leg, knee, hip, back, or shoulder injuries. Additionally, pregnant individuals and those with high blood pressure should avoid it due to its balancing nature.

If you feel discomfort in your inner thigh or upper arm, it might indicate muscle or nerve strain, prompting you to release the pose immediately. Instead of binding with your hands, consider using a strap for added support. Since maintaining balance is critical, practicing near a wall initially can prevent falls.

This pose demands significant core strength. If you struggle with balance despite achieving the bind, incorporating yoga-inspired crunches into your routine can help improve stability. Remember, Bird of Paradise Pose can enhance energy levels and effectively complement flow yoga sequences.


When practicing the Bird of Paradise Pose, it is crucial to heed specific considerations regarding the body. First and foremost, individuals with hips, lower Individuals with back or shoulder injuries should refrain from attempting this pose as it may exacerbate discomfort and hinder proper execution.

Furthermore, if one experiences shooting pain in the inner thighs or upper arms during the pose, it is essential to listen to the body's cues and cease the practice immediately.

Wearing comfortable and supportive clothing, such as green and black leggings, can aid in maintaining proper alignment and provide the necessary flexibility. This is particularly important as improper alignment while lifting the leg can result in nerve strain.

Moreover, individuals with high blood pressure should refrain from attempting the Bird of Paradise Pose due to the increased demand on the heart and diaphragm, which may aggravate their condition.

Pregnant women are also advised against performing this pose due to the potential discomfort and pressure it may exert on the abdomen, affecting both the mother and fetus negatively.

Lastly, for those still developing their balance, utilizing support such as a wall or partner is recommended to maintain stability and prevent falls while attempting the Bird of Paradise Pose.

Howeverm by adhering to these guidelines, practitioners can ensure a safe and effective yoga practice while avoiding potential risks associated with this advanced pose. 


Mastering the Bird of Paradise Pose transcends physical exercise; it is a journey toward  Mind Body and soul harmony.

This advanced posture offers many benefits, from enhanced physical strength and flexibility to mental calmness and improved posture.

However, it is crucial to approach it with mindfulness and respect for the body's limitations. With dedication and practice,

The Bird of Paradise Pose can become not just a yoga posture but a symbol of inner strength and balance in daily life.

Nikita Parihar
Nikita Parihar

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