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 = 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
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Vrksasana: Tree Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
Vrksasana (vrik-SHAHS-ah-nah) is a deceptively challenging pose. While at first glance tree pose may seem easy, the combination of strength, balance, and flexibility required can take lots of practice. Never fear, props like a wall or a chair can come in handy while finding the balance point of the pose, and there are plenty of variations to fit everyone’s practice. This is a great pose to practice dristi (focused gaze) to help with balance.
Philosophy + Origin
In many Indian traditions, trees, specifically the ashoka tree, are symbols of love and devotion. Many cultures seek the knowledge of trees for healing, searching their branches, trunks, leaves, and roots for powerful medicine. Patient by nature, trees are quiet and steady, living their long lives in rhythm with the seasons and the circadian rhythm of the world. In Indian literature, trees often make appearances as sacred symbols of the universe, a bridge between creator and individual.