Bird of Paradise
Maya - Pose Assistant
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Benefits
Bird of Paradise is an advanced standing balance pose that incorporates a bind, requiring significant hamstring, hip, and shoulder flexibility, as well as core strength and focus. It strengthens the standing leg and opens the chest.
Practice Guide
Start in Bound Extended Side Angle Pose (Baddha Parsvakonasana) with right leg forward.
Look down. Slowly step your left foot forward to meet your right foot at the front of the mat, keeping the bind.
Shift your weight firmly onto your left foot. Keep a micro-bend in the left knee.
Engage your core. Slowly begin to lift your right leg (the bound leg) off the floor, coming to stand upright on your left leg.
Once stable, begin to straighten your lifted right leg out to the side as much as your flexibility allows, while maintaining the bind.
Keep your chest open and gaze softly forward or over your left shoulder.
Hold the balance. To exit, slowly bend the right knee, lower the foot back down with control, release the bind, and return to Mountain Pose.
Modifications
Use a yoga strap between your hands if you cannot achieve the bind comfortably
Keep the lifted leg significantly bent instead of straightening it
Practice the bind extensively in Bound Side Angle or Bound Triangle first
Work near a wall for balance support during the lifting phase
Safety Notes
⚠Shoulder injuries (especially rotator cuff issues impacting the bind)
⚠Hamstring injuries or very severe tightness
⚠Hip injuries, instability, or replacements
⚠Lower back issues (if rounding occurs or pain is felt)
⚠High blood pressure (use caution with the effort)
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
Warm-up Poses
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.