Goddess Pose (Utkata Konasana) strengthens and tones your lower body: thighs, glutes, hips, calves, and ankles. It opens your chest and hips, promotes a long spine, and strengthens your back muscles. It relaxes your pelvic floor while energizing your body, creating balance, and stimulating your cardio and respiratory systems.
To get in the pose:
- Stand and place your hands on your hips. Step your feet wide apart and turn your toes out.
- Exhale as you bend your knees and squat downward. Tuck your tailbone slightly and draw your thighs back.
- Bring your thighs parallel to the floor while keeping your knees over your ankles. Relax your shoulders and keep your neck and spine long.
- Your arms can take many different positions. For example, you can bend at the elbows with your palms up, make a mudra (hand gesture), or even dance around!
- Hold this posture for a few minutes.
- To release, press your feet firmly into the ground as you exhale and slowly straighten your legs as you rise.
Goddess Pose reminds us to revere the sacred. As we expand our body and perception, we open to a larger sense of reality and feel our power. Opening to the sacred renews us with strength and inspiration. While in Goddess Pose, invite the holy to enter you and honor the sacred world around you. Feel your body vibrate as Spirit and the mystery of your soul move through you. let your movements direct and support your connection to the whole.
