Svarga Dvidasana – Bird of Paradise Pose

Svarga Dvidasana – Bird of Paradise Pose

Svarga Dvidasana is derived from the combination of the Sanskrit words Svarga(Paradise), Dvija(Twice born or Bird), and asana (posture or pose). It is called as Bird of Paradise Pose in English.

Svarga Dvidasana(Bird of Paradise Pose) it is an advanced level yoga pose. At first it looks like, Very difficult. And you may think it is impossible for me to do this challenging pose. But by regular practise with the right guidance, you can master this great yoga pose and cultivate the benefits.


  1. Start with performing the Frog Squat pose.
  2. Wrap the left arm around your back
  3. Now right arm under the right inner thigh.
  4. Grasp your hands together
  5. Note: Beginners can use a strap.
  6. Straighten your bent legs slightly
  7. Fix your gaze at one unmoving point on the ground
  8. Ground down through the four corners of your left foot
  9. Shift your weight into your left foot
  10. Keeping a strong bend in your left leg, round your spine as you
  11. slowly begin to lift your right foot
  12. Straighten the left leg entirely
  13. Lift your gaze.
  14. Keep your right knee bent.
  15. Make sure that your right knee should be between your elbow and the shoulder.
  16. Widen the collar bones.
  17. Hold in this position for few seconds (30 to 60 seconds or as long as you can).
  18. Breathing should be normal.
  19. Exit the pose by come back to the Frog Squat pose.
  20. Repeat all of the above steps with the opposite side.
  21. Practising this pose at least twice by both sides will give the better results.


  • strengthens the thigh, leg, ankle and knee
  • Also strengthens the hips, quadriceps and pelvis.
  • Tones the legs.
  • Improves the sense of balance.
  • Opens the hips.
  • Helps to open the hamstrings and groins.


People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.

  • Shoulder Injury
  • Hamstring
  • Hip problems
  • Pelvis problems

Practise this yoga daily, will yield the better results.

It’s good to do this pose in the morning with empty stomach.

Beginner level student can use the Strap until you get practised.

Do not rush. While practising this pose, if you find any pain or discomfort, please exit the pose by releasing the bind, and ask for the expert’s guidance and doctor’s advice.