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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Ustrasana: Camel Pose
ADJUSTMENTS | BENEFITS | MANTRA | MUDRA | PREP POSES | SANSKRIT | STEPS
Ustrasana (oosh-TRAHS-anna), offers a long list of benefits for both the physical and subtle bodies. Thanks to its many different variations and modifications, there are plenty of ways for individuals of all levels to appreciate the chest-opening and chakra-opening effects of camel pose.
Philosophy + Origin
Camel pose is named because the shape resembles the hump on a camel’s back, however there are other ways to consider the name when approaching the posture. Camels are known for their slow, steady, almost methodical way of moving. Rather than trying to race into the posture, moving slowly and methodically will help you find its benefits safely. Camels use their humps as food reserves, like well-packed bags ready to be used when needed. This type of physical preparation, a part of the camel’s natural adaptation for survival, is essential for this pose as well. Take your time to gather and practice the skills and knowledge necessary to take a back-bending journey to ensure that you come in and out of the posture with ease and poise.