Svarga Dvijasana for Flexibility: Bird of Paradise Pose

Svarga Dvijasana at a Glance

How to Do Svarga Dvijasana?
Follow the Step-by-Step Procedure

You can start with the standing forward bending pose, the Tadasana pose, the Bound extended side angle pose, or the Warrior 2 pose. Here our body resembles this flower while in the pose, with the petals replicated with the outstretched leg and the stalk replicated with the balancing leg.

• Start this pose, come into the Tadasana pose, and center yourself, take some deep breaths, as you will need your mind and body connection to balance your strength and stability.
• Keep your feet apart (2 to 3 feet) stand straight and keep your spine elongated and arms by your side of your body.
• Inhale deeply and lift your arms towards the ceiling, now exhale and bend forward in the Uttanasana pose and keep your arms on the side of your feet.
• Breathe gently, for a few breaths and when you exhale let your torso go deeper, inside your thigh of one leg.
• Keep your legs bent slightly, inhale, and bring your right hand under your right thigh from the front and insert your right hand next bring your left hand, from behind your back (around your waist) hold the right-hand finger, and clasp it.
• Remember to keep your knees slightly bent and keep the right foot toes upwards.
• Now your fingers are interlocked around the right leg (bound leg), slowly inhale and gently bring your torso up and lift the weight of your right leg (lifted leg) interlocked in your hands, exhale and stand straight in this position, and keep breathing.
• Let your hip be squared, inhale deeply, lift your right leg further up toward your right, exhale and extend your right leg out, and flex your hips.
• Now take a deep breath, keep a check on the interlocked hands, and keep your standing leg balanced with a firm grip.
• Keep your shoulders back, and chest open. Look in front, tuck your navel to your spine engage your core muscles to balance the body on the standing leg.
• Keep a check on the stretched leg and the knees should be straight but not locked, this will maintain your balance.
• Inhale and while you exhale, keeping your confidence and balance, totally stretch the lifted leg (right leg) and toes should point upward and this will help to stretch your calf and hamstring muscles.
• Gaze to your left side and stay in the Svarga Dvijasana pose for about 3 to 4 breaths or as per your physical limits coordinate with your breath and with every exhale get into the pose a bit deeper.
• Initially, you can support the lifted leg by the wall or use a yoga strap to bind your hands at the back.
• Release the pose slowly inhaling, and bend your right leg slowly and bring it down to the ground, release your hands, and come back to the Uttanasana pose.
• Be here to relax yourself by breathing gently and relaxing your legs.
• Now do the same procedure on the other side, balancing on the right leg and lifting the left leg.
• Keep your legs bent slightly, inhale, and bring your left hand under your left thigh from the front and insert your left hand next bring your right hand, from behind your back (around your waist) hold the left-hand finger, and clasp it.
• After you do this procedure, come to the Uttanasana pose and relax for a few breaths, and come to the Tadasana pose and take deep relaxing breaths.

What are the Benefits of Svarga Dvijasana?

• It gives a deep stretch and strengthens your entire balancing of the lower leg muscles.
• This pose gives a deep stretch to the glutes, groin, and hips to the stretched leg upwards.
• It helps to remove the tension from any part of your body as the whole human body gets activated.
• The bird of paradise pose helps to challenge your sense of balance, which helps in your everyday life activities.
• Anyone with a drooping posture can gain from the practice of this pose.
• This pose helps to stretch your shoulders and chest and reduces any stiffness in your shoulders.
• The Svarga Dvijasana pose strengthens your oblique, back, and abdominal muscles.
• Regular practice of this pose, with coordination of breath, will help to balance your mind and body and help to stabilize.

Health Conditions that Might Benefit from Svarga Dvijasana

• This is an advanced pose, which should be done carefully and with slow progress, which can offer many health benefits.
• Individuals sitting for a long time and their body becomes stiff, so to remove the stiffness and make your whole body active, this pose can be practiced regularly.
• For individuals with weak core muscles, this asana can be very helpful as this engages the abdominal muscles, lower back muscles, and obliques, to maintain balance and stability.
• The proprioceptive system, in our body, is responsible for body awareness and balance. With regular practice, individuals can challenge the proprioceptive system, by doing this asana, which can improve balance, coordination, and overall stability, reducing the risk of falls.
• Yoga poses are really helpful in reducing stress and anxiety, with this pose, individuals with mild stress and anxiety can get a lot of relief as it focuses on deep breathing and awareness of your body.
• People with fatigue and low energy can practice this pose regularly to enhance their level of energy, as this pose activates the circulatory system, which improves the blood flow and oxygen supply to your body organs and muscles.

Safety and Precautions

• Always do the preparatory poses (like bound extended side angle pose) before you do this pose for your safety as this is an advanced level balancing pose.
• For safer sides modify the pose if needed to avoid any discomfort or injury.
• If you have a hip, back, or shoulder injury you should avoid this pose unless your doctor permits you to start performing it again.  
• If you have gone through any recent surgery just avoid it.
• Pregnant women should avoid this pose as this will put a lot of pressure on the abdomen and fetus.
• People having high blood pressure should avoid it or do it under the guidance of an experienced yoga trainer after consulting your health care professional.
• Beginners should avoid doing this pose until they attain a level of flexibility and strength.
• If you already have pain and cramps in your legs, avoid doing this pose or frequently experience any muscle catchup just avoid it unless you are fine.
• People with herniated discs should avoid doing this pose.

Common Mistakes

• Let your shoulders be away from your ears (avoid hunching your shoulders).
• Avoid locking your knee, keep a slight micro bend to avoid the strain on your patellar ligaments.
• Avoid over-extending your hip of the lifted leg and keep the outstretched leg bent slightly.
• Avoid looking down, this may make it difficult to maintain the balance.
• Avoid forcing the pose against your physical limits.

Tips for Svarga Dvijasana

• Warm-up is very important to loosen your muscles.
• Start doing this pose initially under the guidance of your yoga trainer.
• If your body is not flexible enough, start using props or take a support system till you gain your flexibility and slowly gain confidence to stretch the leg out completely,
• Do it on the yoga mat to get a grip on your feet.
• Keep breathing throughout the pose, with the movement.
• Straighten your leg when you feel steady in the standing position.
• Keep your core muscles engaged and this will keep your spine and lower back safe.
• Bring your gaze over your opposite shoulder, away from your outstretched leg.
• Don’t rush into the pose, breathe, follow your body sensations, and progress slowly.
• While coming out of the pose, be gentle on your legs and arms while releasing.
• Patience and self-awareness are very important for this pose, it may take time to get to the full version.
• Always be aware of any shooting pain or cramps in your legs and arms.
• Props or support systems like a yoga strap, wall support, chair support, or someone supporting you to get into the pose will help to build your self-confidence.

Physical Alignment Principals for Svarga Dvijasana

• Physical alignment is the first thing you should keep in check to maintain balance stability and a proper pose.
• Keep your standing foot grounded on the mat, through all corners, keeping it firm and stable and toes should be spread wide.
• Keep your chest open and your right shoulder should be pushed back.
• Keep your standing leg straight, and avoid your knees locking it.
• Both your hands should be behind and clasped together, if not able to reach them use a yoga strap to bind your hands.
• Keep your spine straight and elongated, and avoid rounding your lower back.
• Your shoulders should be away from the ears.
• Keep the toes of the lifted leg pointed and the leg should be engaged.
• Keep your lifted leg straight and externally rotated and keep a micro bend in the knees to avoid any pain.
• Initial stages of this pose, you do not need to stretch your leg completely upwards.
• Gaze ahead pulling in your tummy and using the core muscles to maintain the balance.
• Keep your glutes engaged to support your hips.
• Keep your core muscles engaged by bringing your navel to the spine.

Svarga Dvijasana and Breath

Breadth is the Guide and should connect with the movement of the pose. Breathing will help to maintain stability, and balance and improve your flexibility. Inhale deeply and bind your hands lift your leg and keep breathing. With an exhale, stretch your lifted leg and continue breathing. Inhale deeply and with every exhale deepen the stretch and elongate your spine. When you release the pose, inhale, and while exhaling release and take some relaxed breaths. Your breath will keep you focused and balanced.

Svarga Dvijasana and Variations

• For any variations or modifications, initially take the help of your yoga teacher as they can suggest according to your physical state.
• You modify doing the half Bird of Paradise pose.
• Next is the revolved bird of Paradise pose, which adds more twists to the spine.
• Use a wall support.
• To bind, you can use a yoga strap.
• You can keep the extended leg or the lifted leg bent from the knee.
• You can also use a chair to practice.

The Bottom Line

Svarga Dvijasana or Bird of Paradise is a beautiful but advanced and challenging pose. Practice regularly and be patient to get into the full version of the pose. Breathing with the movement will guide you into the pose. When practiced correctly, Svarga Dvijasana has many physical and mental benefits which engage the whole body to build energy and strength. It also boosts willpower, self confidence and focus on inner self.

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