Bird of Paradise

Instructions

1. 1Begin in a wide-legged standing forward fold, feet about a meter apart.
2. 2Slide your right arm under your right thigh and wrap your left arm behind your back, binding your hands together.
3. 3Walk your right foot slightly inward to find stability.
4. 4Bend your right knee deeply, then slowly begin to straighten your torso upright while maintaining the bind.
5. 5Extend your right leg fully upward, actively pressing through the heel as you find your balance.
6. 6Fix your gaze on a steady point in front of you and breathe steadily for 5 to 8 breaths.
7. 7Release the bind with control and return to the forward fold before switching sides.

Contraindications & precautions

• ⚠Hamstring or groin injury — the deep stretch in this area can worsen tears or strains; avoid or use a strap modification.
• ⚠Shoulder or rotator cuff injury — the bind places significant torque on the shoulder joint; practice without binding instead.
• ⚠Lower back pain or sacroiliac instability — the standing twist and hip load can compress the lumbar spine; skip this pose until resolved.