Yoga Goddess Pose

Sanskrit: Utkata Konasana
Type: Squatting
Level: Beginner

• From Mountain pose, Tadasana, turn to face the long edge of your yoga mat and step your feet wide and parallel. Turn your toes out and your heels in, creating a 45 degree angle with each foot.
• On an exhale, take a deep bend in your knees, moving toward bringing your thighs parallel to the ground and your hips in line with your knees. The knees have a tendency to bow inwards as they bend, so ensure that your knees remain stacked directly over your ankles.
• Extend your arms out at shoulder height and bend your elbows to 9 degrees with your palms facing away from you. Spread your fingers wide and draw your shoulder blades into your back.
• Keep your core engaged and draw your low ribs into your body. Lengthen your tailbone down toward the ground and keep your shoulders stacked directly over your hips.
• Press down evenly through the soles of both feet and remain in the pose for up to 5 deep breaths.
• To come out of the pose, extend your legs, lower your arms and step back to Mountain pose.