Goddess Pose | Utkata Konasana

GODDESS POSE INSTRUCTIONS

1. Start in mountain pose and, as you exhale, step your feet wide apart and lift your arms up to shoulder height.
2. Rotate your feet out to the sides, bend your elbows and turn the palms facing each other.
3. Exhale as you bend the knees and squat down.
4. Stay in goddess pose for 30 seconds to 1 minute.

MINDFULNESS PRACTICE

Plant your feet firmly on the ground and keep your knees in line with your toes. Lengthen the spine, open the chest, look straight ahead and draw your shoulders down and back. Press the hips forward, keep your arms engaged and press the knees back.

UTKATA KONASANA BENEFITS

The goddess pose strengthens the thighs, glutes, core and shoulders, boosts circulation, and opens the hips, groins and chest.

CONTRAINDICATIONS

Legs, hips or shoulder injury.

PREPARATORY, COMPLEMENTARY AND FOLLOW-UP POSES

Start with mountain pose or upward salute pose and then progress to goddess pose. Follow-up with wide legged forward bend or standing forward bend.

RELATED YOGA POSES

Try these other yoga poses to relax and relieve stress and tension:
Revolved side angle pose
Revolved triangle pose
Wide legged forward bend pose
Cow face pose

YOGA ESSENTIAL FLOWS