Goddess pose: 7 benefits and how to do utkata konasana | XpertsReviews.com

Goddess pose is also known as utkata konasana. It’s a standing yoga pose that challenges your body and mind. During this pose, you raise your arms to shoulder height and squat with your legs wide apart. This dynamic squat pose strengthens your legs, glutes, and core while opening your hips and chest. It also alleviates menstrual problems and hormonal disorders while creating pelvic space, making pregnancy, labor and delivery more comfortable. This has many other health benefits and here is how you can do goddess pose or utkata konasana correctly.

What is the pose of the goddess?

Goddess pose is beneficial for strengthening the legs, hips, and core. It also opens the chest and shoulders, which can help improve balance and stability. It is also known to help relieve stress and tension and to have a grounding effect on the body and mind. As mentioned above, this pose is also known as utkata konasana.

The name “Utkata Konasana” is derived from Sanskrit and combines the words “Utkata”, meaning powerful, and “Kon”, meaning angle, and “asana”, which implies seat or posture. This pose is also known as extreme angle pose, representing feminine strength and power. This pose opens and stretches the quads, hamstrings, knees and ankles, strengthening the entire lower body. It is also considered a great practice for women in general.

Benefits of Goddess Pose or Utkata Konasana

Here are some of the potential benefits of goddess pose or utkata konasana.

1. Relieves Menstrual Cramps

Yoga is an effective remedy for menstrual pain in women with dysmenorrhea, according to a 2019 study published in Complementary therapies in practice. Incorporating goddess pose into your yoga routine can be an effective way to relieve menstrual cramps. This pose also helps resolve difficulties related to menopause and irregular periods.

2. Strengthens your muscles

“When you hold the squat in Goddess pose, it helps tone your thighs, hips, and glutes. This helps build strength and stability in your lower body, making everyday activities like walking and climbing stairs easier. Additionally, opening the cactus arms opens the chest, thereby strengthening the arms, shoulders, neck and upper back, says yoga expert Saurabh Bothra.

3. Stimulates your pelvis

This promotes the circulation of Prana (energy in Sanskrit) and increases the functionality of the reproductive organ. So, pregnant women can greatly benefit from the goddess pose. This is a great pose to incorporate into prenatal yoga that will make childbirth easier and more supportive. However, more research is needed to support this claim.

4. Increases hip flexibility

Regular yoga practice can increase flexibility, balance and overall body measurements, according to a study published in the International Yoga Review. “The wide stance and outward rotation in Goddess pose opens your hips, relieving tension caused by sitting for too long. Better hip flexibility means less discomfort and more freedom of movement,” explains the expert.

5. Keeps stress away

Yoga is helpful in relieving stress, anxiety and depression, according to a study published in the International Journal of Preventive Medicine. Goddess pose improves mental focus and increases inner strength by requiring concentration and resilience to stress. Its grounding nature promotes emotional balance and stress reduction, resulting in a feeling of peace. Additionally, the stimulating position improves confidence and makes you more optimistic.

6. Stimulates blood circulation

Squatting in goddess pose or utkata konasana promotes blood circulation to the lower body. This improved circulation helps muscles recover faster and promotes overall heart health by ensuring nutrients and oxygen are efficiently distributed throughout your body. However, more research is needed to prove this claim.

7. Strengthens core stability

Core muscular stability refers to the strength and endurance of the flexor and extensor muscles, located deep inside the trunk. Regular yoga practice helps improve core muscle stability, a study published in the International Journal of Experimental Research and Review. Goddess pose requires you to engage your core muscles. A stronger core supports your back, improves your balance and helps you move more efficiently every day.

How to do goddess pose or utkata konasana?

Here is a step-by-step guide to performing goddess pose or utkata konasana.

• Step 1: Stand on the floor or a yoga mat and place your hand on your waist and your feet slightly wider than hip-width apart. Turn your toes at a 45-degree angle and keep your feet planted on the ground.
• 2nd step: Without leaning forward at the hips, exhale and slowly bend your knees, but make sure your knees are in line with your toes. Lower yourself as far as you feel comfortable into a squat position, keeping your chest straight and your back in a neutral position.
• Step 3: Place your arms out to the side at shoulder level, bending your elbows at a 90-degree angle to form an L. Keep your chest elevated and your fingers apart and pointing upward.
• Step 4: Hold this position for 3 to 5 breaths, then inhale and exhale deeply. Focus on breathing to calm your body and sink deeper into the pose.
  
• Step 5: To come out of the pose, straighten your legs, bring your feet together, and lower your arms to return to the starting position. Maintain your body alignment by going up in the same direction you came down.

Are there any side effects of goddess pose or utkata konasana?

Although goddess pose or utkata konasana is generally considered safe and beneficial, it is important to be aware of potential side effects in certain conditions.

• If you have knee problems, make sure your knees stay in line with your ankles to avoid strain.
• Those with tight hips may experience discomfort, so gradually start squatting.
• Keep your core engaged to support your spine to avoid lower back pain.
• Balance issues can be managed by practicing near a wall or using a chair for support.

Things to keep in mind!

Start slowly and increase the duration gradually. By practicing it mindfully and being aware of your body’s limits, you can safely enjoy its many benefits while avoiding potential side effects. Always listen to your body and modify the pose as necessary to ensure a safe and effective practice. Additionally, it’s important to approach it slowly and with the help of a professional who can ensure proper alignment and help you avoid injury.