Bird of Paradise

How to

1. Begin in Extended Side Angle Pose (Utthita Parsvakonasana) with your right foot forward, right knee bent, and left leg extended back.
2. Bring your right hand under your right thigh and reach your left arm behind your back to clasp your hands together, creating a bind.
3. Inhale deeply to find stability and lengthen your spine, keeping your gaze forward.
4. Shift your weight onto your left foot, engaging your core muscles as you slowly lift your right foot off the ground.
5. As you rise, straighten your right leg, keeping the bind, and maintain balance by focusing your gaze (drishti) at a still point ahead.
6. Hold the pose for several breaths, ensuring your shoulders remain square and your chest open.
7. To exit the pose, gently lower your right foot back to the ground, release the bind, and return to Extended Side Angle Pose before switching sides.

Benefits

• Enhances balance and coordination, improving overall stability.
• Strengthens the legs, core, and shoulders, promoting muscle endurance.
• Increases flexibility in the hamstrings, hips, and shoulders, aiding joint mobility.
• Encourages focus and concentration through mindful drishti and breath awareness.
• Provides a sense of accomplishment and confidence, boosting mental resilience.

What next

• Watch practice videos
• Practice — Move
• Find a teacher