The bird of Paradise pose not only tests the balance ability of the thighs, but also tests the opening of the hips and shoulders.
Doing this pose requires high concentration, strength and flexibility.
This is a challenging posture, which requires the stretching and opening of the leg fascia and hip flexors, the expansion of the chest, and a sense of balance.
In bird of paradise, you need enough space in your chest, shoulders, and spine to achieve complete binding.
We need more flexibility in the legs, and enough flexibility in the chest, shoulders and spine.
We need enough flexibility in the whole body to move into this pose and help you complete the pose.
How to bind I often collapse my chest and bend my spine when binding.
Lengthening your arms with a yoga band can improve this condition.
Everyone’s body is different.
Binding is easy for some people, but it may be difficult for others.
Remember to respect the integrity of your posture during practice.
In addition, in bird of paradise, you must stand up.
Beginners usually use their upper body to pull themselves and put the weight of their legs in their bound arms.
This is bad for the rotator cuff and shoulder joint, so don’t let the shoulder do the work of supporting and binding the leg.
The bird of Paradise requires both strength and flexibility.
To enter the posture, you must consciously enter slowly.
Let’s take a look at how to enter step by step: the first step: start from squatting low and put your hands in front of your chest.
Raise your chest and sink your hips.
Press the elbows into the inner thighs to help stretch the inner hips.
Step 2: when the right arm is extended upward, extend the left arm below the left thigh.
Try to move the left arm as far back as possible so that the thigh is higher than the shoulder.
Step 3: bend your arms with your hands behind your back.
If you can’t reach them, please put them between your hands with a yoga belt or towel.
If you can reach it and want to make it deeper, you can grasp the right wrist with your left hand.
Step 4: find the staring point on the ground in front of you.
When you stand up, start transferring the weight to your right leg.
Place your toes on the ground and compact the ground down.
Start your core and be careful not to let your left leg slide too far from your left arm.
Step 5: slowly lift to the standing position, and keep the shoulders pulled back when standing to help balance the weight of the legs.
Step 6: fully extend the left leg to enter the bird of Paradise pose.
Keep breathing for 5 times.
To exit the pose, reverse the order.
Then practice on the other side.
Remember, it’s normal to shake from side to side.
Just try to move slowly and keep your core engaged throughout the process.
Keep energy flowing through the top of the head and extended legs.
Benefits: increase the flexibility of the spine and back and stretch the shoulders.
Strengthen the legs.
Increase the flexibility of hip and knee joints.
Improve balance.
Open the groin.
Stretch your hamstrings…
