Goddess (Fierce Angle) Pose
Sanskrit: Utkata Konasana
Photos of Maggie Anderson taken by Maggie Anderson
Goddess Pose is an empowering pose. Physically, you are opening up the hips, inner thighs, chest and groin. You are building your inner and outer strength here. This is a simple yet powerful pose allowing you to tap into the Goddess within you.
Other physical benefits from this pose are that it stimulates the euro-genital, respiratory and cardiovascular systems. So a rockin’ awesome pose! And one of my favorites! 🙂
Directions on how to come into the pose:
Begin in Mountain Pose. Take your left leg out behind you so both feet are still on the mat. Open your legs about a legs length apart. In order to figure this out in your body, take your arms out shoulder height and check to be sure your ankles fall directly underneath your wrists. This is about a legs length apart for your body. Turn your feet out at an angle towards to the top corner of your mat or about 45 degrees. Then bend your knees, coming over the ankles, sinking the hips down. Now you are in a nice wide squatting position. When you need to you may straighten your legs or come up a little higher. Listen to your body. Be mindful to press the knees back and hips forward, opening the chest even more.
From here, take your arms up about shoulder height and position them in goal post arms, or bending the elbows sticking arms straight up. Then bend your wrists, turning the palms facing towards the ceiling. Gaze straight ahead with chin parallel to the floor. I am reminded of being a powerful Egyptian Goddess here. 🙂 Love it!
In this position, I am most commonly offering shoulder and heel lifts in class. Inhale, taking one shoulder up, exhale down. Other shoulder up and down. Do this about six times. Then switch to the heels. Inhale, lift one heel up, then exhale heel down. Inhale, other heel up and exhale it down. Six times. Then do both shoulder and heel on same side, switching back and forth 6-8 times. Then pause, hold here. See if you can lower even more, getting a little deeper into the pose. Breathe and hold for 5 deep cleansing breathe.
Then release, by straightening the legs, lowering the arms. Inhale arms all the way up, palms together, exhale them down to your heart for Namaste. Heel, toe your feet back in to each other. Close your eyes and reflect.
When not to do this pose or to modify/Contraindications:
If you’ve had recent or chronic injury to the legs, hips or shoulders, modify this pose and only go as far as is comfortable. Always listen to the wisdom of your body. It’s always speaking to you.
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