You may ask, why include this bird of paradise yoga flow in your yoga practice? Because it is a gentle flow, perfect for warming up your body as you increase your overall flexibility, strength, and balance. Are you a beginner? Not to worry! I made this flow very accessible for beginners. As a 45-year-old woman who started doing yoga 2 years ago, I cannot get into the bird of paradise pose without some modifications, which I am sharing with you.
Bird of Paradise Yoga Flow Beginner Modifications
As you follow this bird of paradise yoga flow, remember to use yoga blocks to raise the floor whenever you can’t reach the mat with your hands. That is the one modification beginners should always consider when doing yoga.
How to Improve Your Flexibility
Doing yoga in itself will improve your flexibility. However, before I started stretching with purpose, I found it difficult to follow any yoga flow. I would often find myself stopping the video before the end because I was frustrated by my lack of ability to follow along. That’s why I offer so many resources that specifically target flexibility.
This bird of paradise yoga flow requires flexibility, like getting in the full splits. If you don’t have your full splits, you can still follow along and practice until you have enough flexibility (also try my modifications). Here’s a sampling of my free flexibility routines:
- Top 9 Stretches for Hip Flexibility With Follow-Along Yoga Routine
- 10 Yoga Poses for Flexibility for Beginners
- 5 Yoga Stretches for Quads Plus Follow-Along Routine
- 6 Most Effective Side Splits Stretches (Plus Follow Along Routine)
- How to Improve Your Flexibility for Beginners
- How to Increase Your Flexibility for the Splits
Full-Body Flexibility Transformation
You may also want to check out my Full-Body Flexibility Transformation program if you are committed to increasing your flexibility.
The program includes daily stretching routines with training calendars. It is divided into three phases to grow with your practice. As a beginner, you will stretch for 15 minutes a day. As you advance, I recommend you set aside 30 minutes daily to keep seeing incredible results.
Read 1 Year Yoga Transformation: Before and After Pictures if you are curious about my yoga transformation after 40.
Bird of Paradise Pose Yoga Flow
Now, you are ready to get started with this bird of paradise flow for beginners. Scroll down to the end to see the whole full-length video routine.
Turn your feet out and bring your hands on your thighs with your arms straight. Press your right hand on your right inner thigh, inhale and lengthen your spine. Exhale and revolve to the left. Repeat on the other side.
Wide Legged Foward Fold With Side Stretch
Turn your toes forward, feet parallel, and fold yourself in. Interlace your hands behind your back and take a few deep breaths. Feel your shoulder blades draw back together. Keep your body soft. Walk your fingertips towards your right and bow, stretching out the left side body. Repeat on the left. Walk your fingertips back to the middle. Inhale, halfway lift, exhale and extend your right arm as you twist at the waist and gaze up. See if you can bring your right hand down to your left inner tight as you gaze up. Repeat on the other side.
Place your legs hip distance apart and step forward with the right foot. Imagine pulling your feet together to keep your hips facing straight forward and fold over your upper body on your right leg.
Warrior II to Humble Warrior
On an inhale, lift your upper body from the pyramid pose. Heel-toe your right foot(the back foot) to align your heels as your left foot points to the side of your mat. Reach your arms up and clasp your hands behind your back. Press your left heel down, away from you, the outer edge of your right foot, and away from your left foot. Lift your heart to the sky. Exhale and dive your left ear inside of your left ankle. Curl your left sit bone underneath you. Take three breaths.
Triangle and Bound Triangle
The bound triangle is an excellent stepping stone in the bird of paradise yoga flow because you stretch your side body and legs. Your back foot is at a 45-degree angle, and your front foot is aligned to the middle of your back foot. You are tucking your back hip under. As you exhale, bring your right arm inside the crease of your left hip. Soften your knees, and lift your toes. Pull your heels towards one another. Open your heart up as you gaze up. Take two breaths.
Half Moon Pose
Another important element of a bird of paradise yoga flow is to improve your balance. This is what your will be doing here. Gaze down. Heel-toe your right foot a few inches. Walk your left fingertips forward as you shift your weight on your left foot to lift your right leg. Pull from your right toes up to your navel. Lengthen your tailbone towards your right toes.
Gaze up through the left eye and take a few breaths. Gaze back down. Slow motion step your right foot to the back of your mat. Inhale and come back up to Warrior II. Back to the Wide Legged Foward Fold. Repeat on the other side, starting with the Low Lunge on the Right side.
Lizard Lunge-Half Splits
From your wide-legged forward fold, point your toes toward the top of the mat and lower your right knee to get into the lizard lunge. Stay here for a few breaths and straighten your left leg to get into the half splits.
Of course, the full splits is no beginner pose! Stay in the half splits if you want. Lift your back knee and get into the full splits if possible. If not, sit on yoga blocks or stay in the half splits. Keep your hips square and your legs active. Untuck your back toes if your hips are square. Lift your heart. Repeat the lizard-half splits to full splits on the other side.
Seated Foward Fold
Sit down with your legs outstretched as wide as you can. Keep your kneecaps lifted, tilt your tailbone, and stick your butt back as you lean forward with your chest. Stay here for about a minute.
Lizard Lunge and Bird of Paradise Using the Wall
Stand up near a wall. Take your left foot up to the wall into the lizard pose. Stretch until you can bring your left shoulder under your left armpit. Lean back into your right foot; only your toes are leaning against the wall. See if you can lift your toes from the wall. Bring your toes back to the wall and slowly lower your foot on the mat. Get into a forward fold to take a few breaths. Repeat on the other side.
Get in downward dog, plank, chaturanga. Then, take a few breaths in cobra. Lift yourself back up into plank and downward dog. Jump into forward fold and sit back down on the mat. Curl down onto your back. Melt on the floor and chill.
Bird of Paradise Yoga Flow Full-Length Video
Follow along with me through this Bird of Paradise Yoga Flow.