Svarga Dvijasana, also known as the Bird of Paradise Pose, is an advanced standing yoga posture that requires balance, strength, and flexibility. It's a beautiful and challenging pose that requires patience, practice, and dedication to achieve.
How To Perform Svarga Dvijasana (Bird of Paradise Pose)?
Begin in Tadasana or Mountain Pose with your feet hip-distance apart and your arms by your sides.
Shift your weight onto your left foot and lift your right foot off the ground, bringing your right knee towards your chest.
Rotate your right thigh outward and bend your knee, taking hold of your right foot with your right hand. Keep your left leg straight.
Begin to straighten your right leg as you lift your right foot up towards the sky. This may take some practice and patience to achieve.
Keep your gaze steady and your core engaged as you slowly begin to straighten your left leg and rise up onto the ball of your left foot.
As you continue to rise up, begin to extend your right leg out to the side, straightening it as much as possible. You may need to adjust your grip on your right foot to maintain your balance.
Once you've extended your right leg fully, begin to open your chest towards the right side, extending your left arm towards the sky.
Hold the pose for several breaths, then slowly release by lowering your right leg back down and returning to Tadasana.
Repeat the pose on the opposite side.
Svarga Dvijasana can help improve balance, strength, and flexibility in the legs, hips, and core. However, it's an advanced pose that requires patience and practice to achieve. It's important to listen to your body and not push yourself beyond your limits. You may want to work with a qualified yoga instructor to help you achieve this pose safely and effectively.
Modifications
Use a strap to hold onto your foot if you are unable to reach it with your hand.
Place your lifted foot on a block or the inside of your thigh instead of extending it fully.
It's important to remember to listen to your body and not push yourself beyond your limits. Work with a qualified yoga instructor to help you achieve this pose safely and effectively. If you experience any pain or discomfort, you should release the pose immediately.
Benefits
Strengthens and stretches the legs, hips, and spine
Increases balance and stability
Enhances focus and concentration
Opens the chest and shoulders
Improves flexibility in the hips and hamstrings
Stimulates the digestive system
Contraindications
Injuries or conditions affecting the knees, hips, or back
High blood pressure
Glaucoma
Pregnancy
Chakras
Svarga Dvijasana is said to activate and balance the energy centers in the lower body, including the root (Muladhara), sacral (Svadhisthana), and solar plexus (Manipura) chakras.
Doshas
Svarga Dvijasana is said to balance the Kapha and Pitta doshas, as it stimulates the digestive system and increases heat in the body.
Dristhi
The drishti, or gaze, in Svarga Dvijasana is forward, towards the horizon.
History Of Svarga Dvijasana (Bird of Paradise Pose)
The history of Svarga Dvijasana, is not mentioned in any ancient yoga texts, and its origins are unclear. It is believed that the pose was likely developed in modern times as part of the evolution of yoga as a physical practice. The name "Bird of Paradise" is thought to have been inspired by the exotic tropical plant of the same name.
Today, Svarga Dvijasana is a popular pose in modern yoga practice and is often included in advanced yoga sequences. Its challenging nature and aesthetic beauty have made it a favorite of many yoga practitioners, and it continues to be a pose that inspires and challenges those who practice it.
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