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Blog Sequence Bird of Paradise

The first time I ever saw a teacher teach Bird of Paradise in a yoga class I almost thought it was a joke.

Wait, you want me to do a bind, hip opener, and hamstring stretch at the same time AND while standing on one foot?!

I had to apply a serious sense of humor to my practice when I first started working on this pose because there was a lot of falling and feeling more like a bird fall out of it’s nest than a bird in paradise.

The key to teaching this is building each of the components – the hip opening, binding, and balance – throughout your class, and making sure that you offer instruction on a step-by-step entrance into the pose so students can stop along the way. A strap is also hugely helpful!


  • Sukhasana w/ forward fold hip stretch
  • Lizard lunge w/ back knee down
  • Supported Parsvottanasana (using blocks + back heel up)
  • Wide Squat
  • Uttanasana (with clasped hand behind the back)

Standing Poses:

  • Warrior 2
  • Triangle Pose (built from the ground up)
  • Extended Side Angle (with hand inside of the ankle)
  • Ardha Chandrasana (with half bind in top arm)

Balance Pose:

  • Tree Pose (enter from the ground up)

Twist Pose:

  • Anjenyasansa twist

Peak Pose: Bird of Paradise

Wind Down Poses:

  • Seated Twist
  • Baddha Konasana
  • Happy Baby


Give it a try and let us know how it goes! To catch a few video clips of this sequence in action follow @kate.lombardo and @yogarenewteachertraining on Instagram.

Also, if you want more in-depth vinyasa sequences like this along with teaching notes + tips on how to cue them, enter your email below to grab our FREE guide: