Utkata Konasana: Goddess Pose

Utkata Konasana: Goddess Pose

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

  1. 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.
  2. Bend your knees in the same direction as your toes, and lower your hips down toward the height of your knees.
  3. 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.
  4. Engage your core muscles and draw your tailbone toward the floor. Keep your spine long.
  5. 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 = powerful or fierce
  • Kona = angle
  • Asana = 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

 

###Legal Disclaimer Before participating in any exercise program or using any fitness products or services that may be described and/or made accessible in or through the Gaia Website and/or the Services, you should consult with a physician or other healthcare provider. Read more about Gaia’s Terms Of Use.



Parivrtta Ardha Chandrasana: Revolved Half Moon

Parivrtta Ardha Chandrasana: Revolved Half Moon

ADJUSTMENTS    |     BENEFITS    |     SEQUENCING    |     SANSKRIT    |     STEPS

Parivrtta ardha chandrasana (PAHR-ee-VREE-tah ARD-uh chan-DRAHS-uh-nuh) requires balance, focus, strength, and flexibility. Maintaining the posture requires balancing energy in the legs and arms, the upper body and the lower. Revolved half moon pose evokes the cooling, rejuvenating qualities of the moon.

Philosophy + Origin

The state of the moon can influence an individual’s state of being. On full moon days, for example, you might feel headstrong and overly ambitious. New moon days can leave you feeling unmotivated. These extremes balance out as the moon makes its way from new to full. Revolved half moon pose asks practitioners to find balance by equally using the arms, legs, upper body, and lower body. When found, this physical equanimity brings mental balance, which can lead to discovering the “sweet spot” in all aspects of life.

Read Article

More In Focus

Our unique blend of yoga, meditation, personal transformation, and alternative healing content is designed for those seeking to not just enhance their physical, spiritual, and intellectual capabilities, but to fuse them in the knowledge that the whole is always greater than the sum of its parts.


Use the same account and membership for TV, desktop, and all mobile devices. Plus you can download videos to your device to watch offline later.

Desktop, laptop, tablet, phone devices with Gaia content on screens

Discover what Gaia has to offer.

Testing message will be here