Guest Author - Nancy Welker
A very easy Yoga asana, but one that brings surprisingly strong energy to the surface, the Goddess Pose has long been a favorite of mine. Not only is this pose perfect for the novice, it is also one of the ways you can take Yoga with you wherever you go - possibly even the work place.
AKA the Victory Squat, the Goddess Pose opens your chest and allows for deeper, cleansing breathing, while it also strengthens your lower body, especially the hip area. Regular practice of this asana, daily or at least three times per week, is especially beneficial for those of us who would like leaner, trimmer thighs and lower abdominal areas, and more definition in our upper arms as well.
Instructions
1. Begin in the Five Pointed Star Pose.
2. Turn your right foot outward (right) about 45 degrees and your left foot outward (left) also about 45 degrees.
3. Bend your knees and lower your hips toward the floor. Your knees should not extend past your toes.
4. Tilt your pelvis under (downward motion) to lengthen your spine.
5. Bend your elbows and point your fingers toward the sky.
6. Turn your palms to face you.
*Your elbows should be pointing toward the floor and should be slightly lower than your shoulders.
7. Point the crown of your head toward the ceiling and look straight ahead.
8. Hold this pose for at least 30 seconds, longer for those of you who wish to add more strength to your legs.
9. Return to Five Pointed Star Pose.
Mental Focus
The name alone tells you how empowering assuming this posture can be, and by setting your mind on creating more positive energy within yourself, you'll truly get the most out of this asana.
Try to focus on honoring your feminine energy as you maintain Goddess Pose, and as you inhale, visualize the Divine Feminine Spirit (or by whatever name you may call Her) or perhaps simply Mother Nature herself, coursing through your body.
Maintaining Goddess Pose for longer periods of time, while keeping your thoughts on all things positive and energizing, will help build your sense of self-discipline and you may approach daily life in a much more confident manner.
Modifications
*Deepen The Pose*
To add more muscle-challenge to Goddess Pose, you can deepen your stance by moving your sitting bones down, closer to the ground. Use care not to overextend your knees when attempting this modification, and be sure of what your joints can withstand.
*Easing Strain On Your Joints*
When you perform Goddess Pose, you can rest your hands on your thighs instead of raising them in the air. This will prevent strain on your shoulders and elbows.
If you feel stress in the knee area, ease up on the pose and only bend your knee as far as you comfortably can. Time and practice will be strength for most of us - so have patience and only go as far as you can.
Whatever your practice level, the Goddess Pose is one you can use anytime you want to feel empowered. Prior to an important meeting, a job interview or even taking an exam, are all occasions when you can benefit from attracting more beautiful feminine energy!
Om Shanti
Links to the Five Pointed Star Pose and the New Moon Yoga Sequence (an original created by me) are listed below. The New Moon Sequence can be practiced anytime, and is a very easy, gentle routine.
