Standing Yoga Poses arrow Standing Hip Openers arrow Goddess Squat
utkata konasana
Level of Difficutly: Beginning
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Instructions

1. From a standing position with the feet 3 feet apart, bend the elbows at shoulder height and turn the palms facing each other. Turn the feet out 45 degrees facing the corners of the room, and as you exhale bend the knees over the toes squatting down.

2. Press the hips forward, press the knees back. Drop the shoulders down and back and press the chest toward the front of the room. Keep the arms active, as if they were holding a big ball over your head. Look straight ahead with the chin parallel to the floor.

3. Breathe and hold for 3-6 breaths.

4. To release: inhale and straighten the legs, reaching the fingertips to the ceiling, then exhale the arms to the sides.

Benefits + Contraindications

Benefits: Goddess Squat pose opens the hips and chest while strengthening and toning the lower body. Goddess pose stimulates the uro-genital, respiratory and cardiovascular systems.

Contraindications: Recent or chronic injury to the legs, hips or shoulders.

Vinyasa

Use one or more of the following postures to build a sequence leading up to this pose: Five Pointed Star, Mountain.

Use one or more of the following postures to build a sequence ending after this pose: Five Pointed Star, Mountain, Standing Angle, Standing Yoga Mudra.




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Yogic Wisdom
Let me not pray to be sheltered from dangers, but to be fearless in facing them. Let me not beg for the stilling of my pain, but for the heart to conquer it. Let me not crave in anxious fear to be saved, but hope for the patience to win my freedom.
Rabindranath Tagore

Ahimsa, the yogic practice of non violence must be adhered to when engaging in the practice of hatha yoga. Respect your body's limitations and inner wisdom, if something feels wrong or dangerous, please do not do it.
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