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Goddess Pose

Utkata Konasana

Goddess Pose (Utkata Konasana) is a standing pose meaning powerful or fierce angle posture that symbolizes the power and strength of feminine energy, and engages and opens the hips, the front of the shoulders and the chest.

TYPE

Standing

DIFFICULTY

Beginner

MOOD

Energising

How to do Goddess Pose Yoga

Goddess Pose can be done by:

1. Begin standing in Mountain Pose.

2. Take the feet out about half a metre apart.

3. Bend the knees.

4. Turn the toes out making sure the bent knees track over the toes.

5. Straighten the spine, sending the tailbone down towards the ground. Engage the core by drawing the lower abdominals in and up towards the heart.

5. Sink deeper. Try to get the thighs parallel with the ground. Push the hips down when exhaling.

6. Raise the arms, and take them out wide from the shoulders, bending at the elbows and pointing fingers up towards the sky (arms like a cactus).

7. Stay for six deep breaths.

OPTIONS

Try coming onto the balls of the feet and lifting the heels, or try lifting one heel at a time.

Bend the knees less for less intensity.

CAUTIONS

Read the following cautions to stay safe:

• Make sure the knees track over the toes in this pose.

• Make sure you warm up for this deep hip opener by opening the hips in other ways.

• Never push too far in a pose. Find your edge, but don’t move past it. You should feel the pose working in the body, but still be able to breathe deeply and find some ease in the pose.

• If you are concerned about anything with this pose, please consult a physician about whether this practice is good for you.

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