Standing Bird of Paradise – Svarga Dvidasana

Svarga DvidasanaOne way to get into Svarga Dvidasana – Standing Bird of Paradise – is through Baddha Utthita Parsvakonasana. Let’s assume that you’re in this pose with the right leg in the lunge.

How to do Svarga Dvidasana Standing Bird of Paradise:

  • Maintain your bind, press firmly through the right foot and step or hop the left foot to the front of your mat (toes facing forward).
  • Transfer the weight into the left leg and draw the right knee into the right armpit as you rise up to standing.
  • Lift the chest and spend a few breaths here as you find your balance.
  • Straighten the right leg and as you do this externally rotate the leg in the hip socket so that the hips remain level. Point the foot but draw the toes back so you’re pressing through the ball of the foot.
  • Take five breaths. Release.

The Svarga Dvidasana – Standing Bird of Paradise pose is great for promoting the overall balance between strength and flexibility in your body. It strengthens the legs, improves your balance and opens the shoulders, groins and hamstrings.

Supportive postures:

  • Trikonasana
  • Utthita Parsvakonasana
  • Utthita Hasta Padangusthasana
  • Bhujapidasana

Follow up Svarga Dvidasana – Standing Bird of Paradise with Garudasana, Ahdo Mukha Svanasana, Gomukasana, Halasana and Savasana.


Shades of Yoga is a yoga teacher training company that offers year-round yoga teacher training courses in both Bali and Spain.