Opening hips and hamstrings for bird of paradise – svarga dvijasana

With ahimsa – non-violence – as an ethical basis for practice and life, we progressively open the hamstrings and hips. We’ll add some flowing movements to challenge balance and some strengthening work for the hamstrings to balance the stretch.
Some core work prepares for crow pose or kakasana, which then leads into a more challenging hamstring opening arm balance – koundinyasana – for those who are interested, before exploring the same pose from standing: bird of paradise or svarga dvijasana.

I give options and modifications for all levels.




Music: Flight to Tunisia, youtube music library