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Welcome to a new month and a new challenge! I’m thrilled to introduce our theme for this month: “Achieve the Bird of Paradise Pose.” Bird of Paradise (Svarga Dvijasana) is a beautiful and challenging yoga pose that requires a blend of strength, flexibility, balance, and focus. It’s a pose that symbolizes grace and the freedom of a bird in flight, and this month, we’ll work together to make it attainable for everyone.

Whether you’ve been practicing yoga for a while or a beginner looking to take your practice to the next level, this month’s journey will be both rewarding and fun. 

Bird of Paradise is an advanced yoga pose that involves balancing on one leg while the other leg is lifted and extended, with your arms in a bind around your raised leg. It’s named after the Bird of Paradise flower, which has a similarly striking appearance. The pose requires a mix of hip and hamstring flexibility, core and leg strength, shoulder mobility, and balance.

While challenging, Bird of Paradise offers numerous benefits:

  • Strengthens the Legs and Core: Balancing on one leg builds strength in your standing leg and core.
  • Improves Flexibility: The pose deeply stretches your hamstrings, hips, and shoulders.
  • Promotes Balance: Balancing in this pose improves your overall sense of balance and coordination.
  • Increases Focus: Holding Bird of Paradise requires concentration and mindfulness.

Achieving Bird of Paradise is a journey. This month, we’ll focus on preparing your body step-by-step. Here’s how we’ll break it down in this 4 weeks, and finishing every week with a restorative or yin flow:

First Week: Foundation and Flexibility: This stage involves working on the essential flexibility needed for Bird of Paradise. We’ll focus on opening up the hips and stretching the hamstrings. This foundation is crucial for progressing safely into the more advanced stages of the pose.

Second Week: Strength and Stability: In this phase, we’ll work on building the necessary strength in the legs, core, and shoulders. Strength is key for maintaining stability and balance, which are critical when moving into the Bird of Paradise pose.

Third Week: Binding and Balance: Here, we’ll start practicing binding and balancing. Binding poses help increase shoulder mobility and prepare your body for the arm position in Bird of Paradise. Balancing exercises will improve your overall coordination and focus.

Fourth Week: Putting It All Together: Finally, we’ll bring everything together in a cohesive practice. We’ll start with foundational poses and progress to the peak pose. Throughout the month, you’ll have access to sequences that build up to Bird of Paradise, ensuring you’re well-prepared and confident in your practice.

Here’s this month’s daily calendar:


If you’re not already a member, now is the perfect time to join our on-demand yoga community. As a member, you’ll get access to all our pre-recorded videos, including new content added every month. With over 100 videos to choose from, you can find the perfect practice to fit your schedule and needs.

Our membership options are:

  • Monthly plan: £14.9
  • Annual plan: £139

Becoming a member gives you the flexibility to practice yoga anytime, anywhere, and at your own pace. I hope you join us on this journey to achieve the Bird of Paradise pose and make the most of your yoga practice this month.

See you on the mat!

Lots of Love,