Yoga_Journal_-_December_2014_USA

DEPARTMENT YOGAPEDIA

practice well

Unfold and extend step by step

into Svarga Dvijasana.

Benefit

A challenging balance that

incorpo rates hip opening, core

and back strengthening, and

hamstring lengthening

Instruction

1 Start in Warrior Pose II, with

a bent left leg, right foot turned

in slightly, and a firm, straight back

leg. Inhale and take your arms to

shoulder height. Exhale and bring

your left arm under the left thigh,

and your right arm to the sky, then

behind your back. Clasp the left

wrist with the right hand. Keeping

the left leg bent, twist the torso

to the sky as you gently press the

hips forward. Your drishti is over

your right shoulder as you settle

into Baddha Utthita Parsvakonasana,

or Bound Extended Side Angle Pose.

2 Exhale and look down. Turn

both your feet parallel and then

carefully start to move them to-

ward one another. Once the legs

are close to hip distance, straighten

them both and twist your torso

to the right, keeping the bind and

finding Baddha Uttanasana, or

Bound Standing Forward Bend.

(^3) Pour all of your weight into your
right foot and start to lift your tor-
so, bringing the left leg off the
floor. Keep the supporting foot’s
toes spread; your weight should
be evenly distributed between
the big toe, little toe, and inner and
outer heel, maintaining 4 points of
balance. Keep the lifted leg bent in
this Svarga Dvijasana variation—
Bird of Paradise with a bent leg.
Vrksasana
modifi cations,
page 36
Vrksasana,
page 35
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