Bird of paradise pose is usually only attempted in a yoga practice once the body has been warmed up and opened with preliminary poses such as triangle pose, bound triangle pose and warrior two pose. As an alternative, it can be entered from frog pose.
As well as improving the flexibility in the groin and hamstrings, bird of paradise pose can also help to open the muscles of the chest and shoulders. Due to the challenging nature of the posture, it can help to strengthen the muscles of the standing leg, improving balance and stability. The gaze can be lowered to make the balance easier, or raised for added challenge.