Step By Step Bird of Paradise Tutorial

Yogi Squat - Bind

- Turn toes out heels in - Bend the knees - Keep chest open (don't round) - Bring one arm in front of the  leg and wrap the other arm behind your back

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5 Breaths

Forward Fold + Shoulder Stretch 

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- Roll shoulder blades towards one another _ Palms facing each other If possible palms together - Open the front of the chest

3-5 Breaths

Bound Side Angle

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- Keep the front knee over the ankle  - Bring top arm behind you - Wrap bottom arm under the leg and reach to your other hand - Keep head reaching forward  - Open the chest towards the sky

3-5 Breaths

Triangle Pose

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-Front toes point forward - Back foot on an angle - Bring one arm down on the  mat, block, or foot - Top arm reaches up - Lengthen both sides of the  body

3-5 Breaths

Bird of Paradise Prep

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- From standing forward fold bring one arm between your legs - Wrap it under the standing leg - Opposite arm reaches behind your back and grabs the opposite hand - Balance on the free leg as you lift  the body

3-5 Breaths

Bird of Paradise

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_ Once you lift the body, keep the knee bent until you find your  balance - Extend the top leg - Spread the toes - Standing leg is straight  - Repeat on the other side

3-5 Breaths

Practice these poses 3 times per week and before you know it Bird of Paradise will be part of your regular practice

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