Bird of Paradise

Bird of Paradise is an advanced balance position in yoga that requires both flexibility and strength . This position is especially based on open hips, strong hamstrings and a stable core . The pose is reminiscent of the way a bird of paradise stretches, with one leg stretched high and the body in an upright balance.

Correct technique

1. Start in Utthita Parsvakonasana (Extended Side Angle Pose) on the right side.
2. Take the right arm under the right thigh and the left arm around the back to tie the hands together.
3. Shift the weight onto the left foot and slowly lift the right foot off the hill as you rise.
4. Stretch your right leg out in front of you as far as is comfortable while keeping your balance.
5. Hold the position for a few deep breaths before carefully coming down and repeating on the other side.

Common errors

Twisted hips: Many people tilt their hips too far forward or backward. Keep hips and chest in a straight line for better balance.
Premature stretch: Don't stress about fully extending the leg. Focus on balance first, then gradually extend the leg.
Tension in the shoulders: Avoid pulling the shoulders up towards the ears. Keep them relaxed while keeping your back straight.

Modifications and variations

If it is difficult to bind the hands, you can use a yoga belt to extend the arms. For those with tight hamstrings, you can also keep the leg bent instead of fully extended. For an advanced variation, try lifting your leg higher toward the sky while standing.

Repetitions and sets

Hold the position for 5-10 breaths on each side and repeat 2-3 sets to challenge balance and flexibility. Be sure to take breaks between sets to let your body relax.

Breathing techniques

Breathe in deeply when you lift yourself up to standing, and breathe out calmly as you extend your leg. Control your breathing to maintain balance and calmness in the pose.