Bird of Paradise Tutorial

Posted on Posted in Asana

Bird of Paradise is a fun standing balance pose. It’s quite a big shoulder and hip opener as well. It’s important that you do a full warm-up before attempting Bird of Paradise. If you have or have had any type of shoulder injury I highly suggest you talk to your doctor or physical therapist before attempting any type of binding posture, but especially Bird of Paradise since you have the weight and power of one of your legs putting pressure on the shoulder joint. Stability before mobility!

Suggested Warm-Ups

  • 8 rounds cat-cow
  • 3-5 Sun Salutation A
  • 1-2 Sun Sal B
  • Low Lunge 5-8 breaths per side, repeated twice on each side with half splits (3-5 breaths) before switching sides
  • Wide-Legged Forward Fold 8-10 breaths using the inhale to come up halfway and the exhale to pull yourself downward, stretching the hamstrings
  • 1 more Sun B with Warrior 2 in place of Warrior 1
  • Side Angle with the bind 3-5 breaths per side, repeat each side twice

After you’ve completed the warm up series you can now attempt Bird of Paradise. Check out the video below with more detailed instruction on how to enter.

Let me know if you have any questions! I’d be happy to help 🙂

Leave a Reply