The Bird of Paradise pose, Svarga Dvidasana , is an advanced yoga pose that requires strength , balance and b. This asana is also an opportunity to become flexible in an active way . Of course, as always, if you are a beginner yogi, I will offer you an option. To achieve this asana, it is essential to do a yoga session beforehand. So stay here, I will immediately give you several tips and postures to perform to prepare the posture of the bird of paradise .
Understand the prerequisites to achieve the posture of Svarga Dvidasana
Before you get into the posture without knowing what to expect in terms of sensations, here is a little recap. First: the balance in the posture of the bird of paradise . You have to think about finding the balance before trying to get up. There is a real work of stabilization of the supporting leg . It is by getting up gradually that you will be able to raise the bust smoothly.
So you normally understand the interest of being toned throughout the realization of the asana. It is not advisable to warm up the abdominals a little bit before performing the bird of paradise pose …
Breathing plays, as in all yoga postures, an important role. It allows you to keep your balance and release unnecessary tensions that can be created in the trapezoids for example. The parts of the body involved in the making of the bird of paradise are: the pelvis, shoulders, legs, chest and all joints. Be careful, with legs that are too little warmed up, you risk hearing small creaks in the knees… The exercises to improve the flexibility of the legs will be useful when you stretch your leg.
Warm up before performing the bird of paradise pose
As I told you previously, the posture of the bird of paradise requires the entire body. It can happen quickly to get injured, which is why I invite you to pay particular attention to the warm-up. To do this, you will find just below a video in which you will find a warm-up adapted to the posture of the bird of paradise
To warm up the hips, soften the pelvis, gain flexibility and one day be able to stretch the leg, here are the postures you can practice:
- the “happy baby” posture;
- the sitting clamp or the standing clamp;
- the posture of the lizard;
- the low slit;
- the goddess ;
- the half-deviation;
- the big gap ;
- the seated angle, etc.
In order to work on the opening of the heart , I invite you to perform postures such as:
- the fish posture;
- the camel ;
- the bridge ;
- the wheel, etc.
The back is not to be left out. That’s why I advise you to soften your spine and prepare it for twists thanks to:
- the wave of the back;
- splits with twists;
- torsion on the ground;
- the inverted triangle;
- the half twist, etc.
Learn the Bird of Paradise pose step by step
After you’ve thoroughly warmed up, it’s time to move on to the steps to achieve the bird of paradise pose . Here are the written explanations, but if you prefer the videos, it’s just below.
- Start from the lateral wide-angle posture : the feet are apart a little more than one meter. The back foot (say left) is parallel to the end of the mat, and the toes of the front (right) foot point toward the end of the mat. The front knee is bent and forms, if possible, a 90 ° angle. The shoulders are relaxed, the chest free and the pelvis is retroverted (the buttocks do not go backwards).
- Keep the abdominals engaged by rotating the upper body until the hand of the front foot touches the floor. Once again, don’t slouch forward. The abdominal strap and the legs work hard.
- Lower until the shoulder meets the knee , wrap the arm around the thigh, passing it under the leg. At the same time, the arm left in the air is lowered behind the back. You shouldn’t lean forward and keep your heart open.
- Catch the wrist of the hand initially in the air, with the other hand. To have maximum strength and maintain this grip throughout the bird of paradise pose, it is important to touch your thumb and forefinger. In this way, you realize at the same time the Mudra Chin, which circulates the energy within your body and which allows to focus your intentions.
- It’s time to bring both feet together . To do this, bring the rear (left) foot closer to the front (right) foot by sliding it, using small steps or a single large step, whichever seems easier.
- To avoid straining the back too intensely, raise the right foot on the demi-pointe while keeping the grip of the hands behind the back. The stomach is always tight, you must not relax at the risk of losing your balance.
- We must now get up . To do this, fix a point in front of you. Engage the thigh of the ground leg, squeeze the abs and glutes, and push the pelvis forward.
- Once the torso is straight and the lengthening of the spine is at its maximum, look forward and think about the opening of the rib cage. Try to straighten your leg, keeping in mind the intention to grow taller. If this is too intense, choose the variation of the bird of paradise pose with the leg bent.
As always, I save words of wisdom for the end of the article. Let’s not forget to step onto our mat, leaving the frustrations, the competitive spirit and the wacky expectations aside. You have to focus on the present moment and listen to your body. The bird of paradise pose is not easy for everyone . It requires flexibility, strength and balance that not all of us have. So continue to practice this posture and watch the tutorial several times if necessary, so that you can have fun during your yoga sessions.