Utkata Konasana: Goddess Pose
Utkata konasana (oot-KAH-tuh cone-AHS-uh-nuh), also known as the goddess pose or fiery angle pose, is a pose to help activate base energy centers while stretching and toning the lower body. This pose helps connect to the inherent inner goddess, finding a common space with the powerful feminine energy.
PHILOSOPHY
As you practice utkata konasana, be conscious of the feminine energy at work. This energy can be felt throughout your daily life, both as a part of this pose, and also in your alignment of feelings, practices, and mantras everywhere you go.
STEP-BY-STEP
- Start in a wide standing stance. Turn your toes out and your heels in, so your feet are pointed out at about a 45-degree angle.
- Bend your knees in the same direction as your toes, and lower your hips down toward the height of your knees.
- Reach your arms out at shoulder height and bend your elbows so that your fingertips point skyward. Spread your fingertips wide and activate the muscles across your back.
- Engage your core muscles and draw your tailbone toward the floor. Keep your spine long.
- Stay here for 30 seconds to one minute, then release.
ADJUSTMENTS/MODIFICATIONS
- Place your hands together at the heart center to ease up on your shoulders.
SANSKRIT
- Utkata =Â powerful or fierce
- Kona =Â angle
- Asana =Â pose
PHYSICAL BENEFITS
- Stretches your hips, groin, and chest.
- Tones and strengthens the core muscles.
- Strengthens the quadriceps and inner thigh muscles.
- Heats the body and increases circulation.
ENERGETIC BENEFITS
- Encourages downward energy (apana).
- Activates root and sacral chakras.
PREPARATORY POSES
- Reclined bound angle pose | Supta baddha konasana
- Standing figure four pose | Eka pada utkatasana
- Garland pose | Malasana
SEQUENTIAL POSES
- Temple pose
- Side lunge pose
- Firefly pose | Titibasana
COUNTER POSES
- Wide-legged forward fold | Prosarita
- Standing forward bend | Uttanasana
- Eagle pose | Garudasana
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About the Author
Utthita Trikonasana: Triangle Pose
ADJUSTMENTSÂ Â | Â Â BENEFITSÂ Â |Â Â Â SEQUENCINGÂ Â | Â Â SANSKRITÂ Â | Â Â STEPS
A classic standing posture in many yoga lineages utthita trikonasana (oo-TEE-tah trik-cone-AHS-uh-nah), strengthens and stretches the entire body. Approaching the pose with knowledge of intelligent modifications will help you enjoy the posture and all it has to offer.
Philosophy + Origin
In hatha yoga, where the intent is to unite opposing forces – sun with moon, masculine with feminine, light with dark – this pose offers an opportunity to embody this philosophy when you focus on finding stability while you expand. When you look at the physical shape of the posture, you also see the triangles being formed. And, when you look a little closer, you find several triangles hidden in the shape of the body – the two legs with the floor, floating under the side body, and between the front foot and the front hand.
