Are you passionate about yoga? Have you been on the lookout for the most interesting and inspiring yoga poses?
If so, the bird yoga pose will take you by surprise. As the name suggests, it resembles a bird. Rest assured, it will be a lovely complement to your morning exercises to boost confidence and inspire inner beauty.
There are different varieties of it and we’re going to show you 20 bird-poses yoga. So, ready to learn how to be a bird? Let’s dive in!
It is a challenging balance pose that will add a twist to your old workout routine. You will need to have strong legs and stretch your hamstrings as you will be standing on one leg in most cases.
And, yes, it takes time to master, but it is certainly worth every minute. It will improve balance and your body will become lean, fit, and toned over time.
Benefits of bird pose yoga
We will go over the scientifically proven benefits. We will avoid the pseudoscientific ones because, in our opinion, they only serve to hurt the yoga community:
- It stretches the anterior deltoid muscle and your hamstrings.
- The pose opens and clears any stiffness, and with practice, the hips become more flexible.
- It strengthens your ankle joint and knee which involves a variety of muscles such as the tibialis anterior and your calf muscles.
- Your body will feel lighter and you will be conscious of the movement of your body.
- It keeps the spine fit and active, allowing for easier flow by decreasing obstructions around the spine.
- It improves your body’s posture as you keep your back and hip straight.
- It strengthens the deltoid muscles in your back and your quadriceps.
There are a couple of things you should do before you exercise this pose:
- Make sure you’ve done enough shoulder stretches and binds.
- Stretch your hamstrings and hip flexors, as well as your glutes. Hip opening is very important here.
It is a challenging arm balance pose where you assume the shape of a peacock when it struts around to keep its feathers.
- It strengthens your forearms and legs.
- It increases circulation to the abdominal organs and strengthens core muscles.
- It eliminates toxins in the body more quickly.
1. Sit on your heels, with your knees wide apart.
2. Place your hands on the floor, fingers pointing in the direction of your body.
3. Maintain a solid stomach
4. Extend the legs to the point where the knees are straight.
5. Keep your shoulder blades pressed toward the back of your neck.
6. Shift your entire weight forward and lift your legs off the floor.
7. Relax and release the posture by lowering the feet and head to the ground.
You can loop a strap over your upper arms to keep them in line with your shoulders if your elbows sag to the sides.
Commonly known as “Crane Pose,” it is the most common arm balance taught to yoga students.
- It strengthens the forearms, wrists, and upper arms and also stretches the upper back and groins.
- This pose also promotes balance and coordination throughout the entire body.
- Crow Pose is also good for boosting confidence and self-awareness. Moving slowly and with a relaxed mind will help you overcome your fear of falling on your face.
- Bend your elbows while keeping them tucked in tight to your ribcage.
- Push your shoulders forward, past your wrists’ line.
- Make sure you don’t hunch your shoulders by drawing your shoulder blades down.
- Squeeze your knees till they’re wrapped around your outer upper arms or nestled all the way up into your armpits.
- Do a hardcore contraction and circle your back.
- Look ahead a little and steadily shift your weight forward, raising yourself onto your toes.
- Lift one foot for five breaths, then move to the other foot for five breaths and then both feet.
Place a pillow or a pile of blankets in front of you. You’ll land on something soft if you fall forward.
Heron Pose is a brilliant way to open the back of your legs and is sometimes referred to as the ultimate hamstring stretcher.
- It stretches your extended leg’s hamstrings and glutes while lengthening your bent leg’s quadriceps.
- This pose stimulates the stomach organs.
- Begin seated with your spine long and both legs straight out in front of you.
- Bend your right leg to the side.
- Hold your right knee with your right arm.
- Turn your right hand to the outside of your ankle.
- Reach for your right ankle with your left hand.
- Lift your right leg as high as you can while leaning back slightly.
- Hold this for 30 sec to 1 minute, then slowly drop your right leg and extend your left leg before repeating on the other side.
Tuck a folded blanket or a foam block below the sitting bone of the lifted leg if it lifts off the ground. This will keep both sides as even as possible.
The Phoenix pose will test your balance, focus, and strength and will require some effort to master. It is a standing pose that is suitable for intermediate students and includes a backbend and stretch.
It improves energy levels in the body and it benefits your shoulders and arms.
- Begin by standing with both feet on the ground and hips distance apart.
- Clasp or bind your hands together under your left leg with one hand behind your back and the other in front of your torso.
- Lift your left leg off the ground by shifting your weight onto your right leg, balancing, and shifting your weight onto your right leg.
- Balance for a minute or so in such a position, then lower your left leg to the ground, unbind your hands, and repeat on the opposite side.
Finish this pose by lying flat on the floor for five to fifteen minutes.
As the name suggests, it resembles the flower “Bird of Paradise.” Your body will mimic this flower, with the petals imitated by your outstretched leg and the stem imitated by your balanced leg.
- It improves balance and stability.
- Your body will become fit, lean and toned over time.
- It improves mental concentration, so brain fog will be a thing of the past.
- Inhale and raise your arms to shoulder height.
- Exhale and lower your gaze into a bound extended side angle position.
- Turn both of your feet parallel and slowly begin to slide them toward each other.
- Straighten both legs to hip distance and twist your torso to the right to maintain the bind.
- Start lifting your torso and getting your left leg off the floor by shifting your weight into your right foot.
- Maintain a wide spread of toes on the supporting foot.
- As you rise, take a deep breath and slowly straighten your left leg and open your chest.
Maintain a forward-facing supporting foot with splayed toes, the knee over the ankle, and the supporting hip plugged into the midline.
It is an advanced balancing yoga pose where your body balances on one leg, which is much like a flamingo dipping its beak into the water while balancing on one leg.
It stretches your spine, hips, and hamstrings and strengthens your legs, arms, and core.
- Begin with your feet parallel and one leg separated.
- Hinge forward from your waist and lift your kneecaps.
- As you stretch the crown of your head toward the ground, keep your legs engaged.
- Squeeze your arms up and overhead toward the ground once you believe you’ve reached your peak fold.
- Take 8 complete breaths in and out.
When you feel like you’re about to fall over, simply touch your ear. Why? Your ear is your center of balance, and touching it will re-center you.
It is a seated yoga pose that is suitable for beginners.
It strengthens your shoulders, arms and knees.
- Cross your arms over your shoulders and sit back on your heels.
- Give yourself a big hug and try to make your elbows look like a beak.
- Stay in this position for 1 minute and then repeat.
When sitting back on your heels, try not to do so for more than a minute.
It’s a mid-level pose that requires both balance and flexibility. The name derives from the Sanskrit word “Garud,” which means eagle, and “asana,” which means pose.
- It stretches your upper back, wrists, knees, and ankles.
- It internally rotates your hips.
- It Improves coordination and balance.
- Bend your knees and stand with your legs hip-width apart.
- Lean your torso forward slightly while maintaining a long and stretched back.
- Cross your left leg over your right thigh by lifting it.
- Lower your arms to shoulder height and bend them into goalpost positions with your elbows at 90 degrees.
- Bring your arms in front of your chest while maintaining the 90-degree angle.
- Wind your right forearm around your left arm, then cross your left arm underneath your right. Bring your palms together and point your fingers skyward.
- Rep on the opposite side.
You may find it challenging to balance on your standing foot, so to help you maintain balance, cross your legs, but instead of connecting your elevated foot and calf, press the big toe of your raised-leg foot onto the floor.
It is a challenging arm-balancing pose that requires arm and shoulder strength as well as hip and leg flexibility.
- It calms the mind and enhances attention.
- It boosts your mental stamina and stimulates your abdominal organs.
- Bend your right knee and place your left hand on your right foot.
- Raise your right foot higher by bringing your right elbow under your right knee.
- Bring your right knee behind your right shoulder while holding your right calf with your right hand.
- Raise your right foot above your head and rotate your right hip slightly.
- Place your right ankle behind your head and push your chest forward.
- Place both of your palms on the ground.
- Take a deep breath and lift your body off the ground.
- Raise your left foot even higher and bring it closer to your brow.
- Keep your back straight and your weight evenly distributed on your palms.
Calmly inhale and exhale your breath to help quiet your thoughts. No rush!
It is a basic balancing pose and you do this from a kneeling position.
- It strengthens the chest, arms legs, and glutes.
- It improves posture.
- It stabilises the pelvis.
- Stack your shoulders over your wrists and bring them down your back away from your ears.
- Make sure your hips are higher than your knees and your legs are hip-width apart.
- Draw your navel towards your spine to bring awareness to your core, and feel your hips, pelvis, and lower back square.
- Reach forward with your left arm.
- Make sure your left shoulder is in line with your right when you extend your left arm forward. Maintain a steady gaze while continuing to breathe.
- Feel a continuous line of energy running from your left fingertips to your right foot.
- Continue to engage your abdominals and move your navel towards your spine to protect your lower back.
- Hold your breath for about 10 seconds or so and then repeat on the other side.
Relax your shoulders down to keep your upper body quiet and enable your chest to open.
It is a core-strengthening pose that engages both the abdominal and back muscles.
- It develops core strength and stability.
- It helps you stand taller.
- It strengthens your back muscles.
- It helps you move around more easily.
- Place your hands beneath your shoulders and knees beneath your hips in an all-fours position. Maintain a neutral spine so that your back is in a tabletop posture.
- Lift and stretch the opposing arm and leg to get started.
- You will want to reach out as far as you can and pull as hard as you can from those limbs.
- Hold and squeeze the glutes and core when you reach full extension.
Perform 20 alternate reps to stimulate the core muscles at the start of this exercise.
It is a great exercise for a hip hinge. It’s also an excellent warm-up for standing poses that require balanced legs.
It wakens and fortifies the musculature of your back, legs, and shoulders to train your body to reclaim its open, upright potential.
- Stand in a wide straddle with your feet parallel.
- Come to the shape of “T” with your arms outstretched and palms facing forward.
- As you bend forward at the hips, unlock your knees, engage your glutes and core, and bring your legs towards your midline.
- Maintain a level head so that your neck is a seamless extension of your spine.
- Finally, spread your arms wide to the sides.
Extend your arms out in front of you to make it somewhat easier.
It’s a simple one-legged balance pose that is also suitable for children.
- It helps you focus your mind and achieve a sense of centeredness and inner serenity.
- It improves your balance and coordination while strengthening your legs, opening your hips, and aligning your feet.
- Stand tall with your feet close together, shoulders back, and crown of your head pointed above.
- Shift your weight to your left leg and steadily raise your right leg until it is parallel to the ground. Maintain a 90-degree angle with your right knee and your right foot pointed to the floor.
- Place your left heel on the ground.
- Slowly inhale and extend your straightened arms in front of your body to shoulder height.
- Keep your elbows extended yet relaxed rather than locked.
- Make sure your palms are facing each other.
- Maintain the posture for 15 to 60 seconds, breathing deeply and keeping your gaze forward.
- Repeat the exercise by lifting your left leg and carefully lowering your right foot back to its original position.
If you suffer from vertigo on a regular basis, you should get medical advice before trying this pose.
It is a challenging pose that tests your shoulders and arms as well as your core strength.
- It improves your hip, knee, and ankle flexibility.
- It coordinates the smooth flow of your body’s movement.
- First, shift your weight forward onto your knees and stretch your fingers wide with your forearms shoulder-width apart.
- To lift off, engage your core and press your forearms into the ground.
- Raise your knees to the level of your arms’ backs.
- To keep engaged, continue to circle your upper back and press your spine upward.
Make sure to take deep breaths because breathing plays an important part in coordinating the smooth flow of your physical movements.
It’s a standing deep stretch pose that works by flexing the hips and moving forward with the torso while remaining balanced.
- It tones your spine.
- The brain receives a steady supply of blood and oxygen.
- It refreshes and revitalizes the mind.
- Roll your shoulders down and away from your ears while clasping your hands behind you.
- Take a deep breath.
- Fold forward with your abs touching the tops of your thighs as you exhale, guiding your hands straight up.
- Take another deep breath and lift your heels high, balancing on your ball mounds.
- Stay here for one more breath, then slowly ascend the way you came in on your next inhalation.
Remember to plant all of your toes against the floor when your heels are lifted for further stability.
Pigeon pose is a classic exercise for reaching deep into the muscles that connect the legs and pelvis.
It promotes healthy knee and hip flexion.
It relieves the stress and strain on the body.
- Begin by lying on your back in a downward-facing dog pose.
- Bring your right knee up to the outside of your right elbow.
- To preserve the right knee, keep the right foot flexed during this pose.
- Bring your right knee to the floor.
- Allow your left shin to slant toward your hip.
- Bring your left knee behind you to the floor.
- Gently bend forward until your piriformis is stretched.
- Switch sides after a few breaths on each side.
Use props and cushioning as needed to keep your hips square.
It is one of the finest yoga exercises which delivers a full-body stretch from head to toe.
- It facilitates your pelvic muscle.
- It increases abdominal muscular activity.
- It improves your overall posture and coordination.
- Stand with your heels together and toes apart. You will want to form a broad “V” with your feet.
- Turn each foot as far out as possible, then lower your arms until your fingers are almost touching your thighs, forming parentheses around your chest.
- Bring your arms now beside your body and walk like a penguin.
Remove your shoes and socks. Doing this pose barefoot will be quite beneficial.
It is a warm-up pose that helps the body prepare for more challenging yoga poses and yoga sequences.
It strengthens your arms, hamstrings and chest and improves energy levels.
1. stretch out your arm and cross it (right arm on left arm).
2. bend your elbows and bring your palms together.
3. Raise your elbow when you inhale and lower it when you exhale.
Take your time when you inhale because it helps if you have a stiff neck.
This pose emulates an ostrich trying to hide its head in the ground.
- No more back pain.
- It helps with fatigued feet.
- It increases physical strength.
- Get a yoga mat and stand on it.
- Maintain a modest gap between your legs and straighten both of your hands downwards.
- Keep your right foot about two feet apart from the other leg and bend it at the knee 90 degrees.
- Maintain a straight left leg that does not bend at the knee.
- Bend your torso down from here at the waist, and let your head hang down in an independent position.
- Straighten both of your hands upwards by turning them backwards.
- Then, bring the fingers together with both hands.
- Take three to five deep breaths while in this position, then lower both hands to return to your starting position.
Extend the spine and stretch the rear of the leg as you vigorously rotate the pelvis.
It is a challenging balance pose that needs good foot flexibility and hand strength.
- It extends and strengthens your arms, spine, shoulders, elbows, and wrists.
- It expands your chest.
- Begin with your legs stretched out in front of you and your feet together.
- Maintain a straight spine and engaged abdominals.
- Inhale and position your right foot on top of your left leg, bending your right knee.
- Bring your arms through the gap between your thighs and calves at this point.
- Spread your fingers out and rest your hands firmly on the floor underneath you.
- Exhale, press down on the ground, and use your core strength to lift your body up.
- Hold for a few breaths.
- Exhale, sit down, and spread your legs.
Try to maintain a straight back as much as possible when doing this pose.
Sure, yoga is a lifestyle that not only improves your physical and mental health but also connects you with nature. We hope the above 20 bird poses yoga has inspired you to be a yoga enthusiast.
Let us know what you think of our bird poses in the comments section below! We would love to see how you fared in your attempt to be a bird!
Birds are animals adapted for flight, so once you practice any of the above 20 poses, you will know how to be a bird!