The History

According to yogic tradition, this pose is said to have come from the Hindu Goddess Kali (a benevolent, destructive and extremly powerful Goddess), who is depicted in battle in a squatting position. This posture can also be called Victory Squat for this reason. It may also be called Sumo Pose (as it looks similar to the position adopted by Sumo wrestlers) and Horse Pose (as it builds legs strength and scupts legs like a strong horse).

Sanskrit

The Sanskrit for this pose is Utkata Konasana (oot-KAH-tuh cone-AHS-uh-nuh) which means ‘fierce angle posture’. As yoga comes from India using the Sanskrit words in yoga teaching is seen as a way to connect and respect this freely given practice to the wider world.

How to do it!

• Feet pointing outwards.
• Knees tracking over toes.
• Thighs rotating outwards.
• Hips in line with kneews.
• Pelvis in neutral.
• Torso lengthening.
• Arms in prayer, cactus, thighs or parallel to the floor.

Contradindications – pose to be avided by those who have recently undergone surgery in their hips, knees or ankles.

How to adjust for different needs…

For those who may struggle with cactus arms bring hands to heart centre in Anjali Mudra or onto their knees.

Ways to add extra challenge

• Lift heels at the same time or one foot at a time.
• Cue sink hips further down.
• Add eagle arms to add stretch across upper back. Make sure you do both sides.
• Revolved Goddess Pose (Parivrtta Utkata Konasana) – hands on knees and twist body to right and then left by ultimating which shoulder drops down.
• Intense leg stretch (Prasarita Padottasana) – fold body down to the floor hands under your head.

Benefits

• Deep hip and pelvis opener. This makes it a popular choice for prenatural yoga.
• Builds stength in joints, which ia good for all but partuclarly useful for people very active in a particluar high-impact sport.
• Alleviates mentstrual symptoms.
• Removes negative energy creating emotional balance by opening the heart centre.
• Improves balance and focus.
• Tones legs and glutes.
• Realligns the body after long periods of sitting.

Postures to prepare the body for Goddess

• During warming up focus on knees, ankle and hip joints.
• Build leg strength through standing postures such as Utkatasana or Warrior flows.
• Any poses that open the hips, such as Malasana or Baddha Konasana.

Counterpose

• Mountain pose (Tadasana).
• Standing forward bend (Paschimothanasana).
• Downward facing dog (Adho Mukha Svanasana).

To see guided videos follow @calm_collective_yoga on instagram.