Bird Of Paradise Pose

Svarga dvijasana

What is Bird Of Paradise Pose?

Bird of paradise pose, or svarga dvijasana in Sanskrit, is a beautiful standing balancing pose. With one leg on the floor, the other reaches to the side and toward the sky, held by bound arms. The pose improves both balance and flexibility.


  • Begin standing with the feet hip distance wide.
  • Bend forward and reach the left arm between the legs and behind the back. Reach the right arm behind the back and clasp the hands.
  • Shift the weight into the right foot.
  • Inhale and lift the left foot, rising to standing.
  • Slowly extend the left leg.
  • Breathe while holding the pose.
  • Exhale and lower. Change sides.


  • Avoid this pose if there is hip or hamstring injury.

Benefits of Bird Of Paradise Pose

  • Improves hip, groin and hamstring flexibility.
  • Opens the chest and shoulders.
  • Strengthens the legs and core.
  • Improves balance and stability.

Bird Of Paradise Pose Details
Sanskrit Name: Svarga dvijasana
Pronunciation: svar-gah dwee-JAH-sah-nah
Pose Level: Intermediate
Drishti: Bhrumadhye (Third Eye)
Pose Type: Balancing, Core, Hip Openers, Standing Poses, Strength

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