Bird of Paradise, or Svarga Dvidasana (Sanskrit for paradise, twice-born pose), is a yoga pose that is so rich in yoga concepts that I’ve dedicated the entire month of February to exploring it in my studio classes. Individual classes will focus on several core ideas:
- Binding
- Midline awareness
- Alternatives to the full bind
- Active & passive twisting
- Shifting of weight
- Drishti
- Yogic breathing
Bind for supporting the midline in Bird of Paradise
There is a fine line between feeling held/supported by something and feeling restricted by it. Bird of paradise is a beautiful example of an asana that can feel gloriously expressive not in spite of the bind, but thanks to it. Because the leg feels secure in its bind, it can reach plaintively to the sky. Because the leg is drawn to the midline and stabilized, balance is easier.
Speaking of drawing to the midline, this is an important skill we’re developing this February. Practitioners develop awareness of where the midline lies in relation to the body, using shapes such as Anjali mudra (angel prayer hands), Garudasana (often known as eagle but named after the bird-like Garuda) and Vrksasana (tree pose) to train pressing body parts towards each other to become aware of the centerline of the body. Midline awareness is essential to standing balance poses so we have proprioceptive awareness of our center of gravity.
Once aware of the midline, we can draw everything towards it. The practitioner must open hamstrings and activate quadriceps & hip flexors (neurologically related actions) to help draw the floating leg up towards the face, therefore bringing the thigh closer to the torso. The bind gathers everything together.
3/4 Bind
Not everyone’s anatomy allows for the so-called “full” bind in Side Angle pose (where Bird of Paradise often is prepared), where the hand on the same side as the front bent leg reaches between and through the legs to grasp the wrist of the other arm which comes around the back. This February, we’ve been working with what I call the 3/4 bind, where the elbow on the same side arm as the front bent leg rests on the knee of that leg, and that hand palms the underside of the thigh of that front leg. The other arm is in the traditional “half bind” position behind the torso, and if possible, palms the top of the thigh of the front bent leg. Together, these two hands secure the leg without needing to clasp each other. Another option is to connect the two hands using a strap. Both are functionally similar to the full bind.
Active & Passive Twisting
Before the bind is secure, twisting must originate from the core and upper back muscles, until the bind is locked in. Once the bind is secure, the twist can become passive. The active twist allows the arm opposite the floating leg to reach behind for the bind. The same side arm can press into the inside of the floating leg as an anchor to further assist the twist.
Shifting of Weight
A skill required for entering Bird of Paradise from Side Angle pose is shifting weight smoothly from one foot to the other. This skill can be trained in Utkatasana (fierce pose, often called chair). A common transition to Bird of Paradise is from bound side angle pose, so there is some delicate footwork where the back foot in side angle first steps forward, becomes the rooted leg, while the front bound leg in side angle becomes the floating leg. This is all done while in a deep seat. Practicing the shift of weight in a simpler Utkatasana allows the practitioner to understand that part of the puzzle without also having to worry about the bind, the twist, or deep hip flexion.
Drishti
Having a consistent high gaze point (at least as high as where eye level will be once standing) is helpful in maintaining mental and visual focus during a transition from side angle to standing. We practice establishing the drishti and locking into it before attempting the transition. The body moves more easily in the direction of our gaze. To test this theory, try practicing yoga with the eyes closed!
Yogic Breath
There are probably differing opinions about if the lift from Side Angle to Bird of Paradise works better with an inhale or exhale. On one hand, there is an expansion of the body which often benefits from an inhalation. On the other hand, there is a strong press downward into the rooting foot while activating mula bandha, which can benefit from an exhale.
Related Yoga Poses
There are many poses with similarities to Bird of Paradise that can deepen our understanding of our highlighted pose this month. Here is an incomplete list, but include many of the poses I’ve been incorporating into my February flows:
- Utkatasana is a great place to practice the shift of weight transition necessary for moving from Side Angle pose to Bird of Paradise
- Koundinyasana II is a very similar shape to Bird of Paradise but is face down and balances on the arms in chaturanga arms. Lizard lunge can help open the hips to prepare for koundinyasana
- Vishvamitrasana is also very similar in shape, but can be described as a hybrid between compass pose and side plank, with the floating leg in the same relationship to the torso as Bird of Paradise
- Twisted bound Malasana trains the twisted bind
- Side angle pose with a half, 3/4 or full bind trains the twisted bind, and prepares the final relative positions of body parts before changing the orientation to standing
- Garudasana and Vrksasana help clarify the midline and builds balance
What are some others? Add your ideas in the comments below!