Goddess Pose in Yoga

Two interpretations of Goddess Pose in yoga enable us to create strength and vitality through practice.

Goddess Pose can sometimes mean Reclined Bound Angle Pose, or Supta Baddha Konasan.  To practice this restorative variation:
Lay on a bolster, so that your spine is lengthwise down the pillow and it’s tucked right up to your low back.  Your head is on the pillow.  Let the bottoms of your feet touch and your knees spread wide.  If this is too intense, use blocks or fists under the outer edge of your thighs.  Feel the support of the ground beneath you as you soften into your breath and ease into deep hip opening.  Hold 5- 10 minutes.

The 2nd interpretation, Utkata Konasana, is a standing expression of Goddess Pose.  This involves wide legs- sometimes called horse riding stance in martial arts.  This expression is also called Extend your arms out to the side in star pose, then bend at your elbows, bringing your forearms perpendicular to earth, hands spread wide.  Try Chin Mudra here.  Roll your shoulders away from your ears.  As you energetically lift up through your sternum and crown, anchor the pose by drawing your navel gently in and up, scoop your tail under,  and power down through each foot.  Keep your knees in line with the top of your feet, not caving inwards.  As sensation builds, relax into each breath.  Enjoy!