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Goddess Pose: Fierce, Beautiful, and Beneficial
The Goddess Pose, also known as Utkata Konasana, is a standing squat that is appropriate for beginners through advanced students. The Sanskrit translates as "fierce angle pose", a perfect description of this beautiful asana that rests on firmly planted feet, spreads the knees and arms widely and powerfully, while keeping thighs parallel to the floor. When complete, this pose evokes bold images of Hindu goddesses. Beginner students may complete the Goddess Pose with feet fully pressed on the ground. Advanced students may wish to challenge themselves by lifting their heels and then holding the pose.
The Goddess Pose has many wide-ranging benefits. It is a wide-open stance that engages both the lower and upper body, including the hips and the chest. It creates heat and warms the body in preparation for further yoga practice. It is a great strengthening pose, working to develop and tone the core, quadriceps, and muscles of the inner thigh as well as the shoulder and upper back area. It provides an excellent stretch across the groin and hips. It also stretches and improves flexibility in the chest, arms, and upper back. It stimulates circulation throughout the body and is especially beneficial for the cardiovascular and urogenital systems. This pose is particularly beloved by pregnant women as it helps to widen the pelvic area - a helpful preparation for giving birth!
Typically the Goddess Pose follows Mountain Pose, although Standing Forward Bend (Uttanasana), Standing Half Forward Bend (Ardha Uttanasana), and Five Pointed Star (Trikonasana) are also good preparatory poses. Follow up poses can include Mountain and Five Pointed Star, or Standing Yoga Mudra.
Goddess Pose is not recommended for anyone suffering from recent or chronic hip, groin, leg, or shoulder injuries.
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