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
- 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
Skandasana: Side Lunge Pose
ADJUSTMENTSÂ Â | Â Â BENEFITSÂ Â |Â Â Â PREP POSESÂ Â | Â Â SANSKRITÂ Â | Â Â STEPS
Side lunge is an aesthetically beautiful pose and a wonderful release for the legs and low back. This pose is sometimes referred to as skandasana.
Philosophy + Origin
Side lunge pose can be a wonderful way to begin to understand the concept of a “moving prayer,” especially when you allow the body to flow freely from one side to the other. While malas (prayer beads) are used in many spiritual practices as a way to help keep the mind engaged, repetitive physical movement can have the same effect. Whether you practice a flowing version of side lunge pose, or use the posture as part of a salutation, give your body and mind enough time to find rhythm and ease so that you can enjoy the benefits of a physical embodiment of prayer and meditation.
