Sunbird Yoga Pose: A Step Towards Balance and Strength

Explain the benefits of Sunbird Yoga Pose
Quick Facts

Yoga Type: Vinyasa / Balance
Age Group: All age groups (suitable for beginners to advanced practitioners)
Level: Beginner to Intermediate
Mental Benefit: Improves focus, concentration, and mindfulness
Physical Benefit: Strengthens core, back, and legs and enhances flexibility

Hey! My name is Elyce Elowen, and I’m a certified yogi who has been practicing and teaching yoga for the last few years.

Have you had trouble balancing your mind and body? Sunbird Yoga Pose may help. This basic but strong stance strengthens the body and mind. It challenges your mind, balances you, and boosts your core and legs.

Sunbird might help you find stability when life gets stressful. This stance helps you focus and relax. Sunbird is a great supplement to any yoga regimen, beginner or advanced.

By practicing the Sunbird Pose, you’ll feel more centered and balanced and increase your flexibility. Are you ready to try it and feel the difference?

What is Sunbird Yoga Pose?

The name of this pose comes from a mythical red bird called a chakravak, which means “sunbird” and “brightness.” It would appear at sunrise and bring warmth and light. This pose is known as chakravakasana in Sanskrit. It’s also sometimes known as balance table pose.

Sunbird pose is a basic balancing pose that you can do while kneeling. It lengthens your neck and strengthens your core muscles.

In a tabletop pose, you should be on your hands and knees with your back straight. Bring one arm forward to shoulder level and the other leg back to hip level.

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How to Prepare for Sunbird Yoga Pose

  • Pick a quiet place with lots of room to move around.
  • Be bold and move around in clothes that are comfy and stretchy.
  • Start by doing a light warm-up to get your muscles open.
  • Take deep breaths to calm down as you focus on your breath.

Warm-Up Exercises

  • Do the cat-cow stretch five to ten times, arching and rounding your back.
  • Lift your hips and hold for 20 to 30 seconds in Downward Dog.
  • Sit back and stretch your arms out in front of you. Hold this pose for 20 to 30 seconds.
  • Leg swings: Move one leg up and down five to ten times for each leg.

How to Perform Sunbird Yoga Pose

How to Perform Sunbird Yoga Pose
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  1. Get down on your knees and hands, with your wrists under your shoulders and your knees under your hips.
  2. Tighten your core muscles to keep your body stable and protect your lower back.
  3. Keep your right arm straight and level with your shoulder as you reach it forward.
  4. Make sure your left leg stays straight and behind as you lift it.
  5. Focus on your balance and keep your core tight as you hold the pose for 10 to 30 seconds.
  6. Slowly bring your arm and leg back down to the tabletop position. Repeat on the other side.
  7. Take slow, deep breaths throughout the pose to stay focused and stable.

Here’s a video that explains this yoga pose in more detail.

Benefits of Sunbird Yoga Pose

Mental Benefits

  • It helps you concentrate and focus better.
  • Lessens worry and stress.
  • Mindfulness and body awareness are improved.
  • It helps keep your mind clear and calm.

Physical Benefits

  • It makes core muscles stronger.
  • Helps with steadiness and balance.
  • It makes the back and hips more flexible.
  • Tone and build up the arms and legs.

Beginner Tips

Sunbird Pose beginners should start with short stays and progressively increase the duration. Use a wall to compensate for balance issues. 

Maintain stability by straightening your back and engaging your core. Stay calm and attentive by breathing steadily.

 Practice on both sides for balance and use supports like a block under your hand or foot to increase strength.

Variations of Sunbird Yoga Pose

Sunbird Stretch: Instead of lifting only one arm and leg, lift your right arm and left leg at the same time. Hold this pose for longer to get a deeper stretch.

Sunbird with Knee to Elbow: Hold the pose and bring your knee and elbow together under your body. Then, stretch them back out. This strengthens the main task.

Sunbird with Backbend: Lift your arm and leg and bend your back slightly to open up your chest. This will give your back and shoulders an extra stretch.

Sunshine with Block Under Hand: Put a block under your raised hand to make the balance harder and support your wrist.

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Safety Precautions

Arcing the Back: Don’t round or over-arch your back. To avoid pressure, keep it flat and neutral.

Misaligning the Hips: Ensure your hips stay straight and don’t lean to one side.

Not Engaging the Core: If you don’t engage your core, you could become unstable and put stress on your lower back.

Common Mistakes to Avoid

Sunbird Yoga Pose mistakes include arching or rounding the back, which strains. Maintain a neutral spine. Avoid tilting your hips. Engage your core to avoid instability and lower back discomfort. 

Avoid overextending your arms and legs—keep them in line. Maintain steady breathing throughout the position. Focus on balance and alignment and exercise both sides for strength and flexibility.

Source:

Yogapedia. (2023, December 21). Sunbird pose. Yogapedia. 

Tovey, L. (2018, September 26). How Sunbird Yoga got it’s name

Disclaimer: The content provided on this site is intended for informational and educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before starting any new exercise program, particularly if you have pre-existing medical conditions or concerns. The website and its creators are not responsible for any injuries, damages, or adverse effects that may result from using the information provided. Use of this website constitutes acceptance of these terms.

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Elyce Elowen is a certified yoga therapist and instructor (C-IAYT, 500-hour RYT) with nearly a decade of experience helping individuals achieve balance and well-being. She collaborates with medical experts to design programs for mental wellness, chronic pain, and stress management, and provides mindfulness training for communities and organizations. Beyond yoga, Elyce has a passion for creativity and personal growth. She’s a freelance writer, sharing insights on yoga, mindfulness, and self-improvement, and previously worked as an art instructor and community organizer, empowering others through education and self-expression. In her downtime, Elyce enjoys hiking, reading, and creating art, always inspired by her belief that true strength comes from presence and growth.

Andrea Cintulova is a passionate yoga teacher and has a deep love for movement and mindfulness. She came from a background in modern gymnastics and dance, and yoga was something she discovered in her university years and never stopped. Hatha was her starting point and then she moved on to Ashtanga, Acro, Bikram and Vinyasa, which were her favorites because they were fluid and creative. Andrea is a certified Ashtanga Vinyasa Yoga teacher and has taught Ashtanga Vinyasa Yoga classes in Europe, corporate yoga in Vienna, rooftop sessions and international workshops. She is still inspiring students to build strength, flexibility, and inner peace on and off the mat through VeryFit Life.

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