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‘Utkata’ = ‘Powerful or fierce’
‘Kona’ = ‘Angle’
‘Asana’ = ‘Pose’
Considered a base pose for variations, it helps boost energy in the body and hence can be included in flow yoga routines.
GODDESS POSE
Benefits
Opening and Stretching; the various muscles (quads, hamstrings, adductors, groin, and chest) while also stretching the hips, knees, ankles, and shoulders.
It builds strength and stability within the lower body and a strong base for the hips and spine.
Chakras
Heart Chakra (Anahata Chakra); once arms up
Sacral Chakra (Swadisthana Chakra)
Root Chakra (Muladhara Chakra)
Steps
1. Stand with the feet wide apart (more than hip distance), while bending the knees with heels inwards.
2. Facing the long end of the mat, bend the knees and throw the arms out at shoulder level while bending the elbow and opening all the fingers to be faced in front in Utkata Konasana or Goddess Pose.
3. Stay here bending the knees and gazing in front while expanding the chest out and keeping the arms in alignment with the shoulders and the chest. Remain here for about 5 breaths and focus on the stretch at the knees and the ankles.
4. While at this pose, show in inner power within you while taking the posture in a powerful pose.
Variations
Steps
1. From Goddess raise the arms straight up.
2. Exhale and stretch the arms to bring the hips down and remain in balance.
3. Stay for 3 breaths feeling a deep gush of energy and power within the body.
Steps
1. Bring the hands to the inside of the knees.
2. Keep one arm pressing straight as you bend the opposite elbow and look over the shoulder.
3. Other side.
Steps
1. Bring the heels of feet up as you press strongly on the ball of the feet. Strong into your inner thigh to keep the knees over the feet.
2. Inhale arms up palms together or hook up the thumbs (shoulder distance apart). Feel the lengthening of the side of the body from the hips to the fingers.
3. Hold it for 3 breaths.
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Nancy M.Sc, ERYT-500
I love connecting with great yogis. Being inspired by the teachings of renowned yogis, my passion for sharing the teachings of ancient science within modern practice is absolutely stunning.
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