UTKATA KONASANA: GODDESS POSE

Goddess pose is an empowering, sensual and challenging yoga pose. Also called “yogi squat,” this pose will strengthen your whole body.

BENEFITS OF GODDESS POSE:

  • stretches the inner thighs and groin

  • strengthens the quads and glutes

  • strengthens the core

  • strengthens the upper body (when done with arms up)

  • benefits svadhisthana chakra (sacral chakra)

  • inspires sensuality and creativity - awakens the divine feminine energy

  • grounding

  • empowering

  • energizing

YOU CAN FIND THIS POSE IN THESE YOGA CLASSES.

CF30009F-1F52-4A84-A6BC-B3744E79DC32.jpeg
8B9E42DB-4248-4C4B-915D-4899E31C3542.jpeg

TRADITIONAL VARIATION

From Tadasana, step the feet wider than hip distance apart. Turn the toes out to 45 degrees. Press firmly into all four corners of the feet. Bend the knees and sink low in the hips. Try to get the knees to 90 degrees, and make sure the knees are stacked over ankles (my stance is just a tad short in the first photo). This will protect your knees from strain. Engage your core muscles, pulling the low abs and front ribs in. There are a lot of options for the arms here. You can choose to keep the hands on the hips. You could bring the hands together at prayer or you can take cactus arms (first photo) with the fingertips fanned and the arms active. Hold this pose for ten deep breaths or as long as you can ;)

To exit the pose, straighten the legs and step or hop the feet together.

KEY POINTS TO REMEMBER:

  • knees over ankles

  • core engaged

  • sink lower than you think you can

5A5BD057-D813-457E-8CD4-2AC3DBB4E181.jpeg

CHAIR VARIATION

Doing this pose seated in a chair is still suuuper challenging! Sit at the edge of your seat and take the knees wide. Actively press into the feet. Feel the glutes and quads engage. Pull the navel in toward your spine. Knit the front ribs in. Keep the hands on your hips or together at prayer. For more challenge, take the arms up into cactus arms. Hold for ten deep breaths, then walk the feet back together.

520BB0F5-8472-4511-865D-5ABEC11F9E91.jpeg

ALTERNATE POSE: MALASANA

You may find malasana a bit less challenging, and it will help you to build strength and flexibility in the lower body. It offers all the same energetic benefits as Goddess pose.

DC4B23D7-7431-4008-9BF9-AB0B372CB9CB.jpeg

ALTERNATE POSE: SUPTA BADDHA KONASANA

Reclining bound angle pose will also stretch the inner thighs and groin and offers similar energetic benefits. If you actively press the soles of the feet together and engage the inner thighs, you’ll get some muscle conditioning in this pose as well.

HOW DID IT GO?

If you tried any of these variations, I'd love to know how it went for you! Tag me on Instagram and use the hashtag #spoonieyogatribe in your photos for a chance to be featured on my page! Or post a photo in our private Facebook group to show off your progress! As a part of your membership, you can get personalized feedback on your poses. 

SUPTA BADDHA KONASANA: RECLINING BOUND ANGLE POSE

I've had students tell me that they've fallen asleep in this pose and woken up feeling amazing! When supported with props, this pose can be safely held for long periods of time. Feel free to combine all of these modification ideas for total support and relaxation.

BENEFITS OF RECLINING BOUND ANGLE POSE:

  • stretches the inner thighs

  • relieves menstrual discomfort

  • balances heart rate and blood pressure

  • relieves fatigue

  • calms the nervous system

  • recirculates energy to the hips, groin and lower back

YOU CAN ALSO FIND THIS POSE IN THESE YOGA CLASSES.

FD84A0B2-6955-494B-ACA4-6E83A9F22AF0.jpeg

TRADITIONAL VARIATION

Lie on your back with your knees bent. Bring the soles of the feet together and let your knees fall open to the sides. Lengthen your tailbone away from the crown of your head, tucking the tailbone slightly to relieve any lower back tension. The arms can rest alongside the body with the palms facing up, or you can rest the hands on top of your lower belly.

Hold this pose for 10 deep breaths or up to 20 minutes when you practice with props. To come out of the pose, bring your knees together, roll yourself over to the side and slowly press yourself up to sit.

ADDING PROPS: FOLDED BLANKETS OR YOGA BLOCKS UNDER KNEES

Adding a blanket or block under each knee will lessen the inner thigh stretch, making this pose more comfortable so that you can hold it for longer periods of time.

5FC867D4-116E-4C76-A75F-A5AF286E88F9.jpeg

ADDING PROPS: YOGA STRAP

Create a loop with a strap and slide it up around your waist. Lie on your back and come into this pose as you normally would. With the strap around your waist, secure the other end of the same loop around your feet. This allows you to hold this shape without any effort, and it releases the lower back.

F4D1874A-FD12-431B-A3E8-D5D740508D4E.jpeg

ADDING PROPS: BOLSTER

Reclining back on a bolster lessens the intensity of the inner thigh stretch and also gently opens the chest. Be sure to tuck the tailbone under to keep the lower back long. If you'd like, you could add folded blankets or pillows under each of your arms for 
additional support.

HOW DID IT GO?

If you tried any of these variations, I'd love to know how it went for you! Tag me on Instagram and use the hashtag #spoonieyogatribe in your photos for a chance to be featured on my page! Or post a photo in our private Facebook group to show off your progress! As a part of your membership, you can get personalized feedback on your poses. 

AGNISTAMBASANA: FIRELOG POSE (AKA DOUBLE PIGEON)

Firelog pose is also known as double pigeon pose (dwi pada rajakapotasana) or ankle-to-knee pose. It’s a deep hip opening pose, and it requires a focused awareness of the knees for safe practice.

BENEFITS OF FIRELOG POSE:

  • opens the hips

  • may relieve lower back pain and pain associated with sciatica

  • promotes good posture

  • benefits the root chakra and sacral chakra

YOU CAN FIND THIS POSE IN THESE YOGA CLASSES.

C08AE3B4-51BD-4659-93F4-F83FC38736BC.jpeg

TRADITIONAL VARIATION

Start by being seated on the floor. Stack the shin bones with the left on top of right, aligning the left ankle over the right knee. The left foot will “hang” off of the knee. Flex the left foot as though you’re trying to press all four corners of the foot into an invisible wall. The right foot can be flexed or pointed - experiment with each and see which feels best for your body. You will probably notice a generous space between the top knee and the bottom ankle. This is okay.

Sit up tall. Lengthen the spine. Knit the front ribs together. Relax the shoulders. Take the fingertips to the mat on either side of the hips. Relax the jaw. Relax the muscles of the face. If it feels comfortable for you, you may close your eyes here.

Hold for ten deep breaths, then practice on the other side.

44C4463B-7473-4816-85DA-3EF8A70038FC.jpeg

FOOT SICKLING

You may be tempted to bring the top foot over the bottom knee in order to close the gap between your top and bottom leg (see image above). DO NOT do this. This will result in foot sickling, which can cause problems in the ankle and torquing in the knee. This can result in damage to the knee joint over time with repeat practice. The hips can happily rotate externally, but the knee cannot. Flexing the foot will keep the external rotation happening in the hip only.

KEY POINTS TO REMEMBER:

  • Think ankle over knee. Not foot over knee.

  • Keep the top foot flexed to protect your knee.

  • Knit the front ribs in, and sit up tall.

  • Relax the jaw.

  • BREATHE.

B455E0CD-226C-4446-87BB-FEAB0DB34C32.jpeg

ADDING PROPS

Most of us will have a pretty large gap between the top and bottom leg. You may also notice a gap between the bottom knee and the mat. Adding folded blankets or yoga blocks can help you relax into the pose with more ease.

But this isn’t a free pass to let go of muscle engagement! Keep the top foot flexed. Keep your spine tall.

4AE4A4BB-E71F-434E-A0F2-18346753405F.jpeg

ALTERNATIVE POSE: SUKHASANA - EASY SEATED POSE

Firelog pose is INTENSE. If you find that the stretch is so intense that you are struggling to take deep breaths, consider practicing sukhasana instead. Sukhasana will open the hips in a similar fashion.

Hold for teen deep breaths or longer if desired.

208AD34C-5A1A-4120-B42F-544AD61CD745.jpeg
13458EB9-8E63-48FB-BC70-CB75DEBA5C53.jpeg

CHAIR VARIATIONS


For this seated variation, you'll sit at the edge of your chair with the feet flat on the floor. Lift the left foot and place the outer edge of the foot on a block or you can cross the left ankle over the right knee. It’s still just as important to keep your top foot flexed here!

Hold for ten deep breaths, then practice on the opposite side. 

8398FD78-5008-4F91-9C67-3EA5A6AF1EC0.jpeg

SUPINE VARIATION

For this option, you'll lie down on your back with your knees bent. Cross one ankle over your opposite knee. Keep the foot flexed to protect the knee. You may already be feeling a stretch. If so, stay right here. If you want to go deeper, you can interlace your hands behind your bottom knee and bring it in toward your chest. Make sure that the shoulders stay relaxed against the mat.

Hold for ten deep breaths, then practice on the other side.

HOW DID IT GO?

If you tried any of these variations, I'd love to know how it went for you! Tag me on Instagram and use the hashtag #spoonieyogatribe in your photos for a chance to be featured on my page! Or post a photo in our private Facebook group to show off your progress! As a part of your membership, you can get personalized feedback on your poses. 

JANU SIRSASANA: HEAD TO KNEE POSE

Despite the name, you don't need to be able to bring your nose all the way to your knee in order to practice this pose and get the benefits:

  • stretches the spine, hips and legs

  • relieves headaches

  • relieves fatigue

  • calms the mind

FA970ADB-BE73-4346-8310-3D860E089103.jpeg

TRADITIONAL VARIATION

Seated, swing both legs out in front of you. Sit up tall, pressing into both of your sit bones evenly. Lengthen the spine and relax your shoulders. Hug the left knee into your chest. Press the sole of the left foot into the inside of your right leg and let the left knee open to the side. Keep the right foot flexed, but avoid locking your right knee. If needed, place a rolled up blanket under your knee. Take a deep inhale, then exhale to walk your hands toward your foot. If you can't touch your toes, that's okay. If you can't touch your nose to your knee, that's okay too. It can be deeply relaxing to rest the head in this pose, so if it doesn't reach your leg, try one of the following modification ideas. Hold for ten deep breaths, and then practice on the opposite side.

B88B3001-6A20-4DAE-B995-776F6B0F6023.jpeg

ADDING PROPS: Folded blanket under the hips

Adding a folded blanket underneath your sit bones tilts the pelvis forward slightly. Some people may find that this gives them more freedom to fold forward. You could also try a cushion, pillow or yoga block. Play around with the height to find what feels the best.

32446253-3651-47AB-B4E7-E8335285E4CA.jpeg

ADDING PROPS: Folded blanket or pillow under the bent knee

Snuggle a folded blanket or a pillow underneath your bent knee, as close as you can get it to your hip. This is going to minimize the inner thigh and hip stretch, which might make it more comfortable for you to fold forward.

9E007988-8C44-4365-84BD-58FD5919CBD6.jpeg

ADDING PROPS: Block or bolster under the forehead

You can rest your forehead on top of a bolster or a yoga block. You might find that one side of your body is more open than the other, so you might need to adjust the height of your props when you switch sides.

E63F6FCF-6211-4567-8D07-169BD9D5D51D.jpeg
0C3EDE75-5583-4FD6-A9AB-6A57B1445B9B.jpeg

CHAIR VARIATIONS

For this seated variation, you'll sit at the edge of your chair with the feet flat on the floor. Lift the left foot and place the outer edge of the foot on a block or you can cross the left ankle over the right knee. Hold for ten deep breaths, then practice on the opposite side. 

AAAB4FF3-2545-488D-860E-AED279DF3C4A.jpeg

SUPINE VARIATION

This variation is a play on Viparita Karani (Legs Up the Wall Pose). You'll come into this variation the same way you would Viparita Karani, only you're going to create the Janu Sirsasana shape with your legs. This is going to allow you to experience the same stretch without being upright and without folding forward. This may be a better option for people with severe low back pain, vertigo, or especially tight hips.

HOW DID IT GO?

If you tried any of these variations, I'd love to know how it went for you! Tag me on Instagram and use the hashtag #spoonieyogatribe in your photos for a chance to be featured on my page! Or post a photo in our private Facebook group to show off your progress! As a part of your membership, you can get personalized feedback on your poses. 

EKA PADA RAJAKAPOTASANA: PIGEON POSE

Pigeon pose is a pose that I do every day. If you are someone who spends a lot of time sitting during the day, I would recommend that you do this pose daily as well! When we spend prolonged periods of time seated, our hips can become tight, and this can cause problems like low back pain, hip pain and sciatica. This pose can help us to counter these effects.

Benefits of Pigeon Pose:

  • stretches hip flexors, rotators and lower back
  • can help alleviate sciatica pain
  • relieves pain associated with menstruation
  • benefits svadhisthana chakra (the sacral chakra)
  • with the forehead resting on a prop or on the ground, it can be very soothing and grounding for the nervous system

People seem to either love or hate pigeon pose, but I think that with proper support, we can all enjoy this hip opener. And there are lots of variations to choose from!

CE7EC5FE-9759-4EA6-A900-8C01AFADBDA4.jpeg
A78DB6DF-8D6F-44D3-8BC9-F4099CA43C06.jpeg

TRADITIONAL VARIATION

Come onto your hands and knees (tabletop position). Bend your left knee and slide it up between your hands so that your left foot is in front of your right hip. Extend the right leg behind you and sink into your hips. Keep the hips even. If you notice that you're falling over to the left side, try one of the following modifications. You can stay upright, or you can deepen the stretch by walking the hands forward. Rest your forehead on top of your forearms (or use props). If you start to notice that your breath is restricted, this can be a sign that you've gone too deep into the pose. You may need to back up and try one of the modification options. This is the time to "play your edge." Finding the space in the pose where you're experiencing sensation and challenge, but you can still breathe comfortably. Hold this pose for ten deep breaths, then practice on the opposite side. Keep in mind that it is normal for one side to feel different than the other, so you may need to add props to one side when the other doesn't need any props. Listen to your body!

A NOTE ON KNEE PAIN:

The front knee can easily become aggravated in this pose when the hip doesn’t want to externally rotate open enough to accommodate the bend in the knee.  This can happen simply because of the way a person’s hip joint is structured and isn’t necessarily a sign of inflexibility nor is it a sign that you should keep pushing. If you’re experiencing knee discomfort, please consider modifying this pose with props or trying one of the alternative poses. You’ll get the same benefits while keeping your knees happy.

DBE7DBBD-F9F0-4EF8-9CB8-93A132CD90D4.jpeg
F9E7C0E4-7773-409C-B351-52C1DA0265F2.jpeg

ADDING PROPS: Blanket or block under the hip of the bent leg

A common problem in pigeon pose is falling over toward one side. It's important to keep the hips even so that we're protecting the lower back in the stretch. To help you keep your hips square, you can add a block or a folded blanket under the hip of the bent leg. 

2E0BAB5E-0051-46C8-A932-49A555E1EC90.jpeg

ADDING PROPS: Block under the forehead or bolster under the upper body

For a restorative practice or evening practice, it's very soothing to be able to rest the head. For these kinds of practices, we don't want to overstretch the body. Adding a block under the forehead or a bolster under the upper body allows you to relax into the pose without experiencing excessive sensation in the hips.

47657FBF-ED16-493C-BA1B-934D0C91B057.jpeg

SUPINE VARIATION

For this option, you'll lie down on your back with your knees bent. Cross one ankle over your opposite knee. Keep the foot flexed to protect the knee. You may already be feeling a stretch. If so, stay right here. If you want to go deeper, you can interlace your hands behind your bottom knee and bring it in toward
your chest. This option eliminates the hip flexor stretch and may be more comfortable for yogis with lower back pain.

0CA9BF9D-567F-4649-9A35-CA429F0E594D.jpeg
955F5EE5-C8F1-4191-B045-F5D0B397AD8F.jpeg

SEATED CHAIR VARIATIONS

For this seated variation, you'll sit at the edge of your chair with the feet flat on the floor. Lift the left foot and place the outer edge of the foot on a block or you can cross the left ankle over the right knee. Keep the foot evenly flexed. Hold for ten deep breaths, then practice on the opposite side. 

BF2934AA-3F51-4D4D-8C84-3BDC3E048A0F.jpeg

STANDING CHAIR VARIATION

This is a great option if getting up and down from the floor is difficult. To come into this variation, stand in front of your chair and grip the edges of the seat of the chair. Lift the left leg and place the bent knee on the seat of the chair with the left foot flexed. The right leg is straight and you're up on the toes as if you are in a lunge position. Keep the hips squared. Stack your arms on the back of the chair and let your forehead rest on top of your forearms. Take ten deep breaths, then practice on the opposite side. 

8E430D96-6388-4F49-863B-FB5A953F5C8B.jpeg
0497A0BE-3336-4587-ADA4-41EFF8C2231E.jpeg
4E9F8D28-727F-4D94-A63C-BFF0DE15D745.jpeg

ALTERNATIVE POSE OPTIONS

  • Deer Pose (Mrigasana)
  • Head to Knee Pose (Janu Sirsasana)
  • Firelog Pose (Agnistambhasana)

All of these hip openers offer a similar stretch in the outer hip, but eliminate the hip flexor stretch.

HOW DID IT GO?

If you tried any of these variations, I'd love to know how it went for you! Tag me on Instagram and use the hashtag #spoonieyogatribe in your photos for a chance to be featured on my page! Or post a photo in our private Facebook group to show off your progress! As a part of your membership, you can get personalized feedback on your poses. 

 

ANJANEYASANA: LOW LUNGE

Anjaneyasana (low lunge) can feel graceful and empowering when we find the version of the pose that both challenges and supports our bodies well. Even if the traditional variation of the pose isn't feeling good for you, you can choose a different variation and still receive these benefits:

  • stretches the inner thighs (front leg in the pose)
  • opens the hips
  • stretches the psoas muscles (also called the hip flexors, which originate in your lower back and wrap all the way around to the front of your pelvis/groin area) - these muscles often become shortened and tight when we spend lots of time sitting down, and this can cause us problems like back pain and lower body instability
  • balances the sacral chakra - svadhisthana chakra
  • grounds the body and mind
  • challenges our balance (with the exception of the chair and supine variations)
  • energizes the body
13587E56-DA12-4BDA-8177-0C8BCBD4128D.jpeg

TRADITIONAL VARIATION

From uttanasana (standing forward bend), generously bend your knees and plant the palms of your hands into the floor. Step back with your right foot, landing on the toes. Lower your right knee to the floor and uncurl the toes. Make sure that your left knee is directly over your left ankle. Firmly root into your lower body. Square your hips - externally rotating the hip of your left leg (backward motion) and internally rotating the hip of your right leg (forward motion). We want the hips to be even - think parallel with the front of the mat. Engage your core muscles to stabilize and protect your lower back. Once you feel stable in your lower body, lift your chest, lengthen your spine. You can choose to extend the arms overhead or you can bring them together at your heart or you can rest your hands on top of your left knee. Hold for five to ten deep breaths, and then practice on the opposite side.

5B37B883-2955-4BF2-BF9E-393F9BA15B32.jpeg

ADJUSTING YOUR POSITION

This stretch can feel pretty intense for the psoas (hip flexors) and quads. If you feel an overstretched sensation, pinching or pulling, you may need to adjust the distance between your front foot and your back knee. Shortening your stance will lessen the intensity of the stretch and may also help you to feel more stable and balanced. 

10535AD9-0C25-4F50-B4E1-ED816B98E581.jpeg
C6C793E1-D516-48AD-803A-DEC1C0CE9536.jpeg

WITH PROPS

You can cushion your back knee and shin with a blanket to make this pose more comfortable.
Adding blocks under your hands will help you to balance in the pose more easily. This will in turn help you to focus on lengthening your spine and sinking evenly into your hips. 

9C765A7F-62B6-4763-AADA-BDF67EBDA593.jpeg

CHAIR VARIATION

If you have sensitive knees or struggle to balance, this chair variation will help you to safely practice this pose while still conditioning your strength, flexibility and balance. For this variation, you'll need a flat-bottomed chair and a yoga bolster or blocks. Start by sitting sideways in the chair with your bolster in front of your chair. Firmly plant your right foot on the floor (if it doesn't reach, you can put a block under your foot) and make sure that the knee is stacked over the ankle. Extend the left leg back and rest the knee and shin on top of the bolster. All the alignment cues from above still apply. Place your hands wherever it feels comfortable for you. Hold for five to ten deep breaths. Practice on both sides.

F4444371-F4DD-4610-AA30-046C452D9EC8.jpeg

SUPINE VARIATION

If being upright isn't in the cards for you right now, that's okay! You can enjoy the same stretch on your back. For this variation, start by lying on your back in savasana. Hug your right knee into your chest and play with the ankle of the bend of your knee. See what feels good. What's going to give you the best inner thigh stretch. Keep your left leg active. Flex the foot and press the thigh bone into the earth. If you'd like to go deeper, you can hold onto the outer edge of your right foot and come into a half happy baby pose variation. This is going to intensify the inner thigh and hip stretch. Hold for five to ten deep breaths, and make sure to practice on both sides.

HOW DID IT GO?

If you tried any of these variations, I'd love to know how it went for you! Tag me on Instagram and use the hashtag #spoonieyogatribe in your photos for a chance to be featured on my page! Or post a photo in our private Facebook group to show off your progress! As a part of your membership, you can get personalized feedback on your poses.