MERMAID YOGA: Goddess Pose Variation (Utkata Konasana)
WITH LAURA GONZALES: Laura is a qualified Yoga teacher, read more about her in her profile.
GODDESS POSE VARIATION (UTKATA KONASANA)
HOW TO GET INTO THE POSE:
You can come into this pose from standing by taking a big step sidewards and turning toes out and heels in. Or as part of our continued flow you can come into this pose from Warrior II, which is explained as follows.
From Warrior II (right leg forward), keep the bend in your front knee and turn your back in so your back toes point out at a 45 degree angle and bend your back knee whilst simultaneously turning your front toes in slightly.
You’ll know you’ve done this correctly if you are facing to the left of your mat with both heels in toes pointing out at a 45 degree angles with bent knees and thighs parallel to the ground (if possible), think wide squat.
Tuck your tailbone under slightly and draw your knees back so that they stack over your ankles and don’t roll/collapse in. Keep your chest lifted and spine long and core engaged.
In this variation we have the arms extended overhead with palms facing towards each other (be sure to keep your shoulders drawing down your back), other variations include hands at hearts center or elbows at 90 degress out to either side in line with the shoulders. If you need to modify, knees can be bent less.
Hold for 30 seconds to a minute, for an optional burn lift one heel off the mat and hold, then switch sides.
To really get the fire started, pulse with one or both heels lifted, just make sure to do both sides.
To transition out turn the right toes forward and back foot back to 90 degrees, straightening through the back leg to come back into Warrior II, or see next week for another pose to flow into!
Goddess pose is great for both strength and flexibility. It creates opening in the hips, especially in the groin while strengthening and toning the quadriceps and inner thigh muscles. This pose also strengthens core and shoulders (in variation pictured).
DISCLAIMER * Please be advised that The Mermaid Society provides Yoga poses as a story of interest. Should you chose to try a pose or activity you do so at your own risk and The Mermaid Society takes no responsibility for injury sustained by or from you participating in the activity. If you are not sure whether you should participate in an activity please check with your local General Practitioner GP.
CHECK OUT THE REST OF THE FLOW IN THE SERIES SO FAR…
- #9 REVERSE WARRIOR (VIPARITA VIRABHADRASANA)
- #8 WARRIOR II (VIRABHADRASANA 2)
- #7 WARRIOR III (VIRABHADRASANA 3)
- #6 CRESCENT LUNGE / HIGH LUNGE
- #5 LOW LUNGE (ANJANEYASANA)
- #4 STANDING FORWARD BEND (UTTANASANA) WITH RAGDOLL VARIATION
- #3 DOWNWARD FACING DOG (ADHO MUKHA SVANASANA)
- #2 CAT POSE (MARJARYASANA) AND COW POSE (BITILASANA)
- #1 CHILDS POSE – BALASANA