Bird of Paradise

Technique

How to perform Bird of Paradise

1. From a wide squat or side-angle position, loop one arm beneath the bent thigh and the other behind the back to clasp hands or a strap.
2. Step the feet closer and transfer weight onto the unbound leg.
3. Rise upright while keeping the bound knee bent, then extend that knee only as far as balance and shoulder range allow.
4. Bend the lifted knee, lower the foot, and release the bind before changing sides.

Programming relevance

Muscles involved