Seated bird of paradise

If you ask me which version of bird of paradise is harder (standing or sitting), I would say the standing one. When hips and hamstring aren’t flexible or didn’t get warm up enough it will make your balance in standing become more challenging. Anyhow, give yourself a try with seated version.

Some of the prep poses are: 

1. Extended side angle pose with binding arms (Utthita Parsvakonasana)
2. Lizard pose (Utthan Pristhasana)
3. Goddess pose (Utkata Konasana)
4. Revolved head to knee pose (Parivrtta Janu Sirsanasa)
5. Shooting bow (Akarna Dhanurasana)
6. Sundial pose (Surya Yantrasana) 

And any position to help you stretch hamstrings. 

Enjoy your practice!