Bird of Paradise Pose Svarga Dvijasana
Challenge your balance & flexibility! This advanced yoga pose strengthens legs, stretches shoulders, and cultivates focus.
The Bird of Paradise Pose Svarga Dvijasana mainly works the hip abductors (outer thighs) and chest, with help from the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Bird of Paradise Pose Svarga Dvijasana Muscles Worked
Primary
Hip Abductor (gluteus medius); Upper Chest (pectoralis major, clavicular head)
Secondary
Obliques; Deep Core (transverse abdominis)
Bird of Paradise Pose Svarga Dvijasana Variations and Alternatives
How to do the Bird of Paradise Pose Svarga Dvijasana
Start by standing in a wide stance with feet parallel to each other.
Turn your right foot out 90 degrees and your left foot in slightly.
Bend your right knee to come into a Warrior II position, then place your left hand on the outside of your right foot.
Reach your right hand behind your back and clutch your left hand to form a bind.
Lower your body over your right leg, maintaining the bind and keeping your spine straight.
Shift your weight onto your left leg and begin to straighten it as you lift the right leg off the ground.
Extend your right leg straight in front of you as you find your balance.
Hold the pose while balancing on the left leg, keeping the spine long and the chest open.
Look forward with a focused gaze to help maintain balance.
Hold this position for 5-30 seconds, breathing evenly.
Carefully release the pose by bending your standing leg and setting the lifted leg down.
Unbind the hands and return to a standing position.
Repeat on the opposite side.
Keep in mind that this is a challenging balance and flexibility exercise. It's important to warm up properly before attempting the Bird of Paradise Pose and to approach the exercise with patience, gradually building up to the full expression of the pose.
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Bird of Paradise Pose Svarga Dvijasana FAQs
What muscles does the Bird of Paradise Pose Svarga Dvijasana work?
The Bird of Paradise Pose Svarga Dvijasana mainly works the hip abductors (outer thighs) and chest, with help from the core. The main muscles are the gluteus medius and pectoralis major.
What equipment do you need for the Bird of Paradise Pose Svarga Dvijasana?
None. The Bird of Paradise Pose Svarga Dvijasana is a bodyweight exercise, so you can do it anywhere.
What are some Bird of Paradise Pose Svarga Dvijasana variations and alternatives?
Similar exercises include the Firefly Pose, Ing Lizard Pose Utthan Pristhasana Fly, Garland Pose Sky Reach Hand Hold and Garland Pose.
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