#14 Utkata Konasana – Goddess Victory Squat Pose

Squats are a great way to tone your lower body fast! This pose, commonly called “Victory Squat Pose” or ”Goddess Squat,” is a standing, wide-legged squat that will challenge your muscles and your mind.

The Sanskrit name for this pose, “Utkata Konasana”, comes from three words: “Utkata” — meaning “powerful” or “fierce”; “Kona” — meaning “angle” and “Asana” — meaning “pose”

“Yoga is like music. The rhythm of the body, the melody of the mind, and the harmony of the soul create the symphony of life.” — B.K.S. Iyengar

Channel your inner goddess with this simple but bold yoga pose. Goddess pose builds your inner and outer strength; since it is like a wide squat you will be working your quads and glutes.

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Steps:

  1. Begin standing in Mountain Pose (Tadasana) at the top of your mat with your arms at your sides. Bring your hands to rest comfortably on your hips.
  2. Turn to the right and step your feet wide apart, about four feet. Turn your toes out slightly, so they point to the corners of your mat.
  3. On an exhalation, bend your knees directly over your toes and lower your hips into a squat. Work toward bringing your thighs parallel to the floor, but do not force yourself into the squat.
  4. Extend your arms out to the sides at shoulder-height with your palms facing down. Then, spiral your thumbs up toward the ceiling, so your palms face forward. Bend your elbows and point your fingertips toward the ceiling; your upper arms and forearms should be at a 90-degree angle.
  5. Tuck your tailbone in slightly and press your hips forward as you draw your thighs back. Keep your knees in line with your toes. Soften your shoulders. Gaze softly at the horizon.
  6. Hold for up to 10 breaths. To release, slowly return your hands to your hips. Keeping your spine upright, inhale as you press firmly into your feet and straighten your legs. Step your feet together and come back to the top of your mat in Mountain Pose.

Note:

Those with tight hips or unstable balance might find this pose very challenging! Remember to take it slowly, and use whatever modifications and variations you need to feel good in the pose without forcing your body. Practicing this squat for a few seconds every day can be an easy way to gain strength and stability without overdoing it. Over time, you may find your grace and poise increasing in all movements throughout your daily life.

Variations:

Goddess Pose will build outer and inner strength. If you’d like to deepen or lighten the pose, try these simple changes to find a variation that works best for you –

Women who are pregnant, and those who need help balancing, have a few options:

  • Rest both hands on the back of a chair.
  • Rest one hand along a wall to the side of the body.
  • Do the pose with your back against a wall.

There are several arm variations. Choose the one that works best for your ability:

  • Bend your elbows, as in the Instructions, above.
  • Raise your arms straight overhead, shoulder-distance apart.
  • Press your palms together in prayer position overhead.
  • Bring your hands into prayer position at your chest.
  • Rest your hands on your hips.
  • Place your palms on your thighs.
  • For a greater challenge, lift yourself onto the balls of your feet, while keeping your thighs parallel to the floor and your knees over your toes.

Benefits:

Utkata Konasana, more commonly known as Goddess Pose or Fiery Angle Pose has many benefits:

  • Stretches your hips, groins and chest
  • Strengthens and tones the core muscles
  • Strengthens the quadriceps and inner thigh muscles
  • Strengthens the shoulders, arms and upper back
  • Heats the body and increases circulation
  • Prepares the body for childbirth by creating more room in the pelvis
  • Energises the whole body

Caution:

Do not attempt if you have chronic or recent injury to the hips, legs or shoulders

Interesting…

The word yoga is derived from the Sanskrit word that loosely translates into “to unite,” representing yoga’s uniting of mind, body, and spirit. The practice is based on a combination of breath control, simple meditation, and the adoption of specific bodily poses. Whether you are an avid yoga follower or simply curious of what it’s all about, here around my posts are some inspirational yoga quotes to get help you find your inner peace.

Hope you enjoyed!

See you tomorrow!!

Namaste

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