Bird of Paradise | Svarga Dvijasana

SkiptocontentGetOurNewApp!ClassesTeachersCoursesBlogAppLoginFreeTrialYogaProfileBirdofParadise–SvargaDvijasanaAdvancedBalancingStretchingStrengtheningPoseSummaryThisadvancedposturerequiresacombinationofstrengthandflexibility.Itpromotesconcentrationandstability.StepsStep1BegininTadasana(mountainpose)withyourfeettogetherandarmsalongsideyourbody.Distributetheweightevenlyinyourfeet. Step2Onanexhale,stepyourleftlegabout4to5feetinbackofyouandturnthatbackfootatabouta80degreesangle.Youwantthefrontheeltobealignedwiththearchofthebackfoot. Step3Bendtheright(front)kneeto90degreessothatthekneeisdirectlyovertheankleandtheshinisperpendiculartotheearth.Thekneeshouldbetrackingoverthesecondandthirdtoe.Distributetheweightevenlythroughthatfrontfootasyoulifttheinnerarchandrootdownthroughthecornersofthefeet. Thefronttoesarepointedforwardsandareparallelwiththefrontedgeofyourmat.Step4Engagethequadofthebackleg.Thelegshouldbestraightwithoutlockingouttheknee.Rootdowntheouteredgeofthebackfootintotheearthasyoupressintothebigtoemount. Step5Thehipsarefacingthelengthofyourmatandbringagentleengagementtoyourbellybydrawingthenavelinanduptowardsthespine.Lengthenyourtailbonedowntowardstheearth. Step6Onaninhale,liftthearmstoshoulderheight,palmsfacedowntowardstheground.Relaxtheshouldersawayfromtheearsandreachthroughyourfingertips.Thisiswarrior2.Step7Onanexhale,loweryourrightforearmtotherightthighandextendtheleftarmuptowardsthesky. Step8Plugtheleftarmboneintoitssocketandextendthearmaboveyourhead.Thebicepisdirectlyabovetheleftearandthefingertipsareactivelyreachingforwards.Bringyourgazetotheextendedbicep. Step9Usethecoremusclestoholdyouinthispositionratherthandumpingtheweightintoyourrightforearm. Step10Afterafewbreaths,extendtherighthand/fingertipsdowntotheground.Rotatethelefttricepsothatthepalmoftheleftfacesinbackofyou.Step11Engagethecoreevenmorethenbendtheleftelbowandreachtherighthandthroughtheopeningofthelegs.Hookthefingersorwraptheleftindexandthumbaroundtherightwrist.Opentheheartuptotheskyandcreatemorel

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