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Your complete guide to bird of paradise pose (with pro tips from a Nike master trainer)


birds of paradise yoga pose Pin It
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The prettiest yoga poses are often the hardest (if only mermaid pose were as simple as some graceful yogis make it seem) but learning to master them is more than just a sure-fire boon for your Instagram account—it’s a great way to inspire inner beauty.

For Sky Ting Yoga co-founder and Nike Master Trainer Krissy Jones, one of those poses is svarga dvijasana, or bird of paradise pose (even the name is beautiful!).

“I feel elegant in this pose,” Jones says. “It’s very pretty when the form is correct. It’s also a very energizing pose, thanks to the transition from side angle to standing.”

The combo of body benefits plus good vibes is what hooked Jones on yoga, and what has motivated her to help others develop their practices through the Nike+ Training Club app.

“[Yoga] makes me feel radiant and healthy from the inside out.”

“I’ve been doing yoga for years and it’s still so effective,” Jones says. “It makes me feel radiant and healthy from the inside out. The combination of mental clarity and a strong yet flexible body keeps me coming back. The yoga practice gives you practical techniques to maintain the health of your body and mind, which ultimately enhances your life off the mat.”

how to do bird of paradise pose

But before you start your flow, you’ll need no-fuss activewear that will free your mind to absorb those mind-calming benefits (rather than getting distracted by an impending wardrobe malfunction).

Enter: The Nike Bra Collection. Designed with high-vibe workouts in mind, there’s a range of options to provide the perfect amount of support without skimping on style.

“I love the way Nike activewear fits on my body. I’m not being biased when I say it’s all I want to wear when I practice yoga,” Jones says. “I also really love how everything is made to move well in—you never have to adjust anything with Nike because it’s designed perfectly for performance.”

To see if her glowing review held up IRL, we sent Jones out on the streets of New York City to test it out in some of the most challenging asanas, while providing a tutorial on how to do each move.

Now on tap? Bird of paradise pose, the challenging asana (which is named after a tropical flower, BTW) that’s great for encouraging balance, stability, and flexibility while building strength in the hips and hamstrings.

Scroll down for your illustrative guide on exactly how to do the bird of paradise pose.

Get Started
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how to do bird of paradise pose

Step 1: Get into a bind

Start in Side Angle B pose. Drape your top arm behind your back and reach your bottom arm under your thigh. Grab hold of your top wrist for a bind. Then look down at your front foot, and step the back foot up to meet it at the front of your mat.

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how to do bird of paradise pose

Step 2: Stand up

Maintain the bind and stand all the way up on your supporting leg. Engage your core muscles and focus your gaze on a point directly in front of you to keep your balance!

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how to do bird of paradise pose

Step 3: Extend your leg

Finally, straighten your lifted leg and point your toes to the sky. Look past your opposite shoulder and soak in the regal vibes.

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how to do bird of paradise pose

Step 4: Put it all together

Though this pose doesn’t involve a ton of movement, having a bra that won’t require readjusting is still paramount (with your hands locked in the bind you can’t exactly be fidgeting with your clothes). Not fussing over your clothes so you can focus on more important things (like perfecting super-cool yoga poses) sounds like a win to us.

Ready to unlock a better you? Discover the power of yoga anytime, anywhere by downloading the Nike+ Training Club app now.

In partnership with Nike

Photos: Tim Gibson for Well+Good