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. 

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.