Bird of Paradise Pose anatomy

Bird of Paradise Pose · Svarga Dvijasana · Tư thế chim thiên đường

Bird of Paradise Pose mainly works quadriceps, iliopsoas (right), erector spinae, subscapularis; it stretches hamstrings (right), adductors (right), gastrocnemius (right), gluteus maximus (right); gluteus medius (left), gluteus minimus (left), soleus (left) stabilize.

Opening the 3D model…

It usually starts from Bound Side Angle with the right foot forward: the right arm threads under the right thigh, the left arm wraps behind the back and the hands clasp. Step the back foot up beside the front foot, shift the weight onto the left leg and slowly stand up with the right leg still held in the bind. Once steady, straighten the right knee and lift the leg up and out to the right; the torso stays upright, the pelvis level, the left shoulder drawn back and the gaze forward. The standing leg and the left gluteus medius hold the balance, while the back of the thigh and the inner thigh of the right leg stretch strongly. Both shoulders rotate inward and extend back, so the front of the shoulder, the left side of the chest and the shoulder external rotators stretch. If the hands don't meet, use a strap; with tight hamstrings keep the right knee bent as you stand. Come out in reverse order, bending the knee before lowering the leg.

Muscles in this pose

Working (contracting): Quadriceps, Iliopsoas (right), Erector spinae, Subscapularis, Rhomboid major (left)

Stretching: Hamstrings (right), Adductors (right), Gastrocnemius (right), Gluteus maximus (right), Infraspinatus, Teres minor, Pectoralis major (left), Deltoid (left), Biceps brachii (left)

Stabilizing: Gluteus medius (left), Gluteus minimus (left), Soleus (left), Tibialis posterior (left), Fibularis group (left), Transversus abdominis

Why these muscles work or stretch

• Quadriceps · Working (contracting): Keeps the standing leg straight and steady
• Iliopsoas · Working (contracting): Holds the right leg up together with the bind
• Erector spinae · Working (contracting): Keeps the torso upright, without rounding
• Subscapularis · Working (contracting): Turns the shoulder inward so the arm can wrap back and clasp the other hand
• Rhomboid major · Working (contracting): Draws the shoulder blade toward the spine to open the chest
• Hamstrings · Stretching: Main stretch, along the back of the lifted leg
• Adductors · Stretching: The lifted leg opens to the side, stretching the inner thigh
• Infraspinatus · Stretching: The shoulder external rotators lengthen as the shoulder turns inward
• Pectoralis major · Stretching: The chest on the side of the arm behind the back stretches as the shoulder extends
• Deltoid · Stretching: The front fibers stretch as the shoulder extends back
• Biceps brachii · Stretching: The long head stretches as the shoulder extends back
• Gluteus medius · Stabilizing: Keeps the pelvis level over the standing leg
• Tibialis posterior · Stabilizing: Supports the arch of the standing foot

Practice cues

• Shift the weight fully onto the left leg before rising
• Rise with a long back and the right knee still bent; straighten the leg only once steady
• Draw the left shoulder back, keep the pelvis level and don't lean the torso to the left

Benefits

• Trains balance and strengthens the standing leg and gluteus medius
• Strongly stretches the back and inner thigh of the lifted leg
• Stretches the fronts of the shoulders, the chest and the shoulder external rotators

Cautions / contraindications

• Avoid with a shoulder or rotator cuff injury or a history of shoulder dislocation
• Avoid with a hamstring or groin injury or acute low back pain
• Avoid during pregnancy; take care with dizziness or low blood pressure and practice near a wall

Easier variations

• Hold a strap between the hands if they don't meet
• Stand up but keep the right knee bent, or stand with the back against a wall

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 24/10/2026

Related poses

• Bound Half Moon Pose Baddha Ardha Chandrasana
• Extended Hand-to-Big-Toe Pose Utthita Hasta Padangusthasana
• Half Bound Lotus Seated Forward Bend Ardha Baddha Padma Paschimottanasana
• Wide-Legged Forward Bend C (Hands Clasped) Prasarita Padottanasana C
• Bound Triangle Pose Baddha Trikonasana
• Wide-Legged Forward Bend B (Hands on Hips) Prasarita Padottanasana B

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