A juicy hip-opener that can become quite intense, goddess pose is great for opening the hips, groin and knees, and strengthening the thighs, buttocks, calves and ankles.
SANSKRIT NAME
Utkata Konasana
ALIGNMENT & VARIATIONS
Beginning in a wide legged stance (like wide legged forward fold), turn the feet, toes pointing outwards
Inhale, draw the spine long, both side waists pulling long, draw the belly button in towards the spine
Exhale, sinking hips down, sitting down into pose
External rotation of the thighs
Keep heels beneath knees, drawing the knees back in line with the hips
Avoid rolling in or out on the feet – make sure both soles of the feet are flat on the mat and weight evenly distributed
Slightly tuck the tailbone under, engage the core, avoid dumping weight into lower back
Chest open, shoulders relaxed, shoulder blades drawing down the back
Arms: different options for arm placement – e.g. hands in prayer, maybe extend the arms up and open out like in tree pose (be creative!)
BENEFITS
Opens hips, groins, knees
Strengthens core muscles, thighs, buttocks, knees, calves and ankles
Standing with legs wide, toes pointing forward, hands on hips
Inhale spine long, draw belly button back towards spine
Exhale, fold forward, chest leading forward
Palms down on mat, directly underneath shoulders, elbows drawing in at 90 degrees
Side waists long, spine long, neck and head relaxed
Thighs engaged, micro-bend the knees, outside edges of feet grounding down
Shoulders relaxed down away from the ears, chest open
Sit bones spread and pushing up towards the sky
Every exhale, gently push the mat away with the palms, drawing the chest back towards the shins, drawing the crown of the head down towards the mat
Option 1: If fingers can’t reach mat, lightly hold onto a block, keeping the shoulders down and spine long, chest open. It’s more important to keep a long spine here than have the fingertips reaching the mat but back rounded out.
Option 2: To increase the hamstring stretch, bring hands to outside edges of calves or ankles, drawing crown of the head down with every exhale. Keep shoulders relaxed, shoulder blades drawing down the back.
Option 3: (Not pictured) For an extra shoulder stretch, interlace the fingers at the base of the spine and allow the arms to drop overhead
BENEFITS
Opens and stretches arms, shoulders, back body, hips, groin, hamstrings, calves and ankles
Strengthens arms, shoulders, thighs, calves and ankles
A slight inversion, allowing fresh oxygenated blood to circulate to brain
Option: If fingers can’t reach mat, lightly hold onto a block, keeping the shoulders down and spine long, chest open.
It’s more important to keep a long spine here than have the fingertips reaching the mat but back rounded out.
Option: Bring palms of hands down, directly underneath the shoulders. Keep elbows drawing in at a 90 degree angle. Push the mat away with the palms, draw the chest back towards the shins, and draw the crown of the head down towards the mat.
Option: To increase the hamstring stretch, bring hands to outside edges of calves or ankles, drawing crown of the head down with every exhale. Keep shoulders relaxed, shoulder blades drawing down the back.
Rest the right forearm on top of the right thigh, palm facing up – avoid dumping weight into forearm (should just be lightly touching)
Extend left arm up towards sky or up and over the head, fingertips reaching forward – long line from fingertips to back foot
Draw the left shoulder back, chest open, shoulders open
Ground down through all four corners of the right foot for balance and strength, ground outside edge of left foot down
Extend through back leg without locking out the knee – external rotation of the back thigh
Shoulders down away from the ears
Side waists long, ore engaged, strong, protecting lower back
Gaze down if neck is stiff, or maybe shift gaze up towards top arm
Repeat on opposite side
Option: Place a block directly underneath the shoulder, rest the fingers/hand lightly on the block (avoid dumping weight into bottom hand). Press down into front foot for strength. Reach top fingers up towards the sky, gaze following the hand.
Option: Bring fingertips to mat on inside edge of foot. Sink hips down lower to reach and open up the groin. Again, avoid dumping weight into bottom fingers or hand. Keep reaching up with top fingertips. Keep drawing shoulders back, rotating.
Option: Finding a full bind – bring the right shoulder as far beneath the knee as possible, thread right arm through and wrap the right thigh. Left arm reaches back, wrapping around the waist. Fingertips meet behind the back, interlace the fingers. Keep drawing top shoulder back, chest open, and sinking down into lunge.
Option: Place a block underneath the shoulder, fingertips just resting lightly.
Option to bring the fingers lightly to the mat. Keep sinking down into lunge.
Option to come into a full bind, interlacing fingers behind the back. Keep deep lunge and opening top shoulder.
BENEFITS
Strengthens the thighs, calves, ankles
Strengthens the core muscles and shoulders
Opens the shoulders, chest, waist, front body, hips, groin and inside thighs
Beginning in Warrior II, straighten the front leg, keeping a micro-bend in the knee to avoid hyper-extending
Ground down through the big toe and all four corners of the front foot to help balance
Imagine someone pulling the front arm forward and out, sliding the whole upper body forwards from the hips
Hinging from the hips and keeping the upper body upright and side-on, tip forwards, bringing the bottom hand to rest gently on the shin OR back of the hand resting against the inner calf
Bring the top arm up, reaching towards the sky OR keep the top arm on the hip
Draw the belly button back towards the spine, keep rotating from the navel centre, stacking the hips
Draw shoulder blades down the back, top shoulder back, opening up the chest and shoulders
Avoid dumping weight into bottom waist – lengthen and pull up through the bottom waist, engaging the core
Gaze up towards the top arm, shoulders relaxed
Options for tight hamstrings: Place a block near the inside calf of front leg, directly underneath the shoulder. Rest fingertips lightly on the block – avoid leaning too much weight on block.
Options for stiff or tight neck: Keep gaze down towards bottom foot or straight towards the side. Keep shoulders relaxed, neck neutral.
Options for tight shoulders: Keep top arm on top hip.
BENEFITS
Stretches and opens neck, arms, shoulders, chest, waist, upper body, hips, groin and hamstrings
Strengthens arms, shoulders, core, thighs and calves
Challenges balance
Option to use a block underneath the shoulder if the hamstrings are tight, and keep gaze down to avoid straining the neck.
The final Warrior pose in this series is Warrior III. Still remembering the strength and softness in our previous Warriors, but this time bringing it together with a balancing position.
SANSKRIT NAME
Virabhadrasana III
ALIGNMENT & VARIATIONS
Starting in Warrior I or a crescent lunge, keep bending through the front knee and transfer weight to the front leg
Begin floating the back leg up and leaning the chest forward
Flex the back foot, keep pushing heel towards the back wall
Crown pulling forward, spine long – straight line from crown of the head to the back heel
Shoulders blades drawing down the back, chest open
Engage through core, pull up through side waist, belly button drawing back towards spine
Hips square to the mat, back toes pointing down
Bottom foot grounding down into mat and pulling up through thighs for a solid foundation
Options: Hands and arms have many options in this pose – either on the hips, in prayer in front of the heart, straight out in front, or out long beside the body. Experiment and see which option feels most natural or helps your balance!
BENEFITS
Strengthens arms, shoulders, core, thighs, calves and ankles
Stretches and opens arms, shoulders, chest, front body, hips, thighs, calves and ankles
Practicing both physical and mental balance – keeping the breath and mind steady even as the body experiences physical discomfort
Option to keep hands on hips for balance.
Option to lengthen arms out long in front – keep shoulders down, chest open, fingertips drawing forward.
Next up in our Warrior series is Warrior II – one of my personal favourites. Starting to open up the chest, shoulders and hips. Still practicing that balance between ease and effort, strong and soft.
SANSKRIT NAME
Virabhadrasana II
ALIGNMENT & VARIATIONS
Front foot pointing straight ahead, bend into front knee, keeping heel directly beneath the knee
Back foot at 90 degrees, heel to arch alignment of both feet
Lengthen back leg, grounding outside edge of foot into mat, external rotation of the thigh
Hips square to the side of the room, slight tuck in pelvis and tailbone
Ribs tucked in, engage and pull through waist and core, drawing belly button back towards the spine
Crown of the head drawing up, keeping spine long
Keep body in centre – try not to lean forward or back
Chest and shoulders open, shoulder blades drawing down the back
Fingertips pulling out long in opposite directions
Ground both feet down into the mat for a strong foundation
Avoid locking out the back knee
Keep opening out through the front knee
Option 1: If hips, groins or thighs are tight, slightly lengthen the front leg (so there’s less of a bend) and/or shorten the stance of the legs.
Option 2: For a deeper stretch, widen the stance and bend deeper into front knee.
BENEFITS
Strengthens arms, shoulders, core, thighs, calves and ankles
Stretches and opens arms, shoulders, chest, front body, hips, thighs, calves and ankles
Practicing balance – keeping the breath and mind steady even as the body experiences physical discomfort
Preparing to go through our Warrior poses in these next few months – strong, masculine poses that challenge us both physically and mentally. Learning to keep the muscles of the body strong to hold the pose, whilst keeping the gaze, the drishti, the breath, the mind and thoughts, soft. Finding a balance between ease and effort… It’s always about the balance.
SANSKRIT NAME
Virabhadrasana I
ALIGNMENT & VARIATIONS
Front foot pointing straight ahead, bend into front knee, keeping heel directly beneath the knee
Back foot at 45 degrees, heel to heel alignment of both feet
Lengthen back leg, grounding outside edge of foot into mat, external rotation of the thigh
Hips square to the front, slight tuck in pelvis
Tuck ribs in, engage and pull up through waist and core, drawing belly button back towards the spine
Crown of the head drawing up, keeping spine long
Chest and shoulders open, shoulder blades drawing down the back
Ground both feet down into the mat for a strong foundation
Avoid locking out the back knee
Option 1: Keep hands on hips
Option 2: Raise arms up towards sky, arms straight and parallel, palms facing towards each other, fingertips drawing up, shoulders down away from ears
Option 3: If shoulders are okay, bring palms together in prayer above the head, keeping shoulders relaxed, neck long. If shoulders become stiff in this option, go back to option 2.
BENEFITS
Strengthens arms, shoulders, core, thighs, calves and ankles
Stretches and opens arms, shoulders, chest, front body, hips, thighs, calves and ankles
Practicing balance – keeping the breath and mind steady even as the body experiences physical discomfort
Option to keep hands on hips if shoulders are tight.
Puppy pose, or melting heart pose, is a beautiful heart opener to stretch out the arms, shoulders and chest, as well as open up the spine, upper back and lower back…
SANSKRIT NAME
Uttana Shishosana
ALIGNMENT & VARIATIONS
Beginning in table top position, walk hands out in front, beginning to melt the chest down towards the mat
Keep hips stacked directly over knees, hips and sit bones high up towards the sky
Chin or forehead to the mat, being cautious of how the neck feels (be careful not to strain the neck)
Arms relaxed, shoulders down away from ears
Back body, waist, hips and legs relaxed
Breathe deeply, every exhale melting the heart a little deeper down into mat
Sensitive knees: roll the mat up or place a folded blanket or cushion beneath the knees for extra padding
BENEFITS
Lengthens arms and shoulders
Releases tension in shoulders, neck, upper back, lower back and spine
Opens up the throat (if chin is on the mat) and chest
Mini back-bending action creates space in the spine and upper and lower back, relieving pain or stiffness
It’s almost impossible to go through a yoga class without doing at least one downward-facing dog… A challenging pose for both beginner yogis and more experienced yogis who may not have practiced in a while, downward dog eventually becomes a much-cherished resting pose during those fast-paced sequences and classes (I know, I didn’t believe the teacher either when they said this during my first class…).
SANSKRIT NAME
Adho Mukha Svanasana
ALIGNMENT & VARIATIONS
An inverted ‘V’ shape with the body- sending the hips high towards the sky
Press down into knuckles and pads of fingers – avoid dropping weight into wrists
Microbend in elbows to protect elbows and wrists
External rotation of shoulders
Shoulders away from ears, shoulder blades drawing down the back
Head and neck relaxed- gazing back towards toes and heels
Keep pushing hips and sit bones high
Feet hip width apart
Eventually pressing heels down towards the mat
Avoid locking out the knees, keep microbend to protect the knees
Engage through core, pull up through legs
Option 1: If back of the legs are tight, bend the knees as much as you need, keep sending the hips high, feel the opening through the shoulders, back and spine. (It’s more important to get this feeling of openness in the back and to keep pushing the hips up than to have straight legs!)
Option 2: Start to lengthen the legs and push the heels down towards the mat, only if you can keep the same feeling of openness in the back and hips don’t dip down. (Again, it’s more important to keep this feeling, even if legs can’t completely straighten.)
Sensitive wrists: Down dog can be quite straining on sensitive wrists. If you experience any discomfort in the wrists, you can roll up the mat or a blanket and place it under the wrists/bottom of the hand for extra padding and to alleviate some weight. Alternatively, you can come into dolphin pose.
Option 1: If back of the legs are tight, bend the knees as much as you need, keep sending the hips high, feel the opening through the shoulders, back and spine. (It’s more important to get this feeling of openness in the back and to keep pushing the hips up than to have straight legs!)
Option 2: Start to lengthen the legs and push the heels down towards the mat, only if you can keep the same feeling of openness in the back and hips don’t dip down. (Again, it’s more important to keep this feeling, even if legs can’t completely straighten.)
Dolphin Pose
Same feeling and similar alignment to downward facing dog
Drop elbows down to the mat, around shoulder width
Press down into forearms and hands/fingers (avoid pressing into wrists)
Keep shoulders down away from ears
Hips still pushing up towards sky
Gaze back towards toes- head and neck soft
Top of the head is off the ground- no weight on the top of the head
Dolphin pose – alternative to downward facing dog if you have sensitive wrists
BENEFITS
Releases through arms, shoulders, neck, back, hamstrings, calves and achilles
Strengthens the hands, arms, shoulders and legs (especially dolphin pose)
Increases flexibility in shoulders, upper back and hamstrings
An inversion (head is below the heart)- improves circulation, sending fresh blood to the brain, calming & energising the mind and relieving stress
A great pose for transitioning to other poses (such as plank, wild thing, standing poses), or resting between challenging sequences
Press down through knuckles of fingers to protect wrists
Shoulders down away from ears, shoulder blades down the back
Slightest micro-bend in elbows to avoid hyper-extending
Keep spine long, don’t let hips sag (keep pushing up), core engaged, belly button drawing back towards spine
Keep drawing top shoulder back, opening chest and whole body up – whole body is a flat plank of wood
Top hand can be placed on the hip, or extended up towards the sky
Gaze up towards the top hand if balance and neck are okay
There are a lot of options in this pose, so be sure to experiment and find the one that best suits your body:
Option 1: Bottom knee directly under hip, inside edge of top foot on mat (the bottom knee down will aid with balance and put less weight on hand)
Option 2: Bottom leg extends, balancing on outside edge of that foot, both feet parallel to short edge of mat (starting to increase strength in arms and challenging balance)
Option 3: Stack top foot on top of bottom, so only outside edge of bottom foot and palm of bottom hand are pressing into mat. Don’t let the hips sag! Remember to keep pushing hips up.
Option 4: MAYBE starting to lift the top leg up, challenging your balance even further! It’s very easy to forget about the hips in this option – keep pushing hips up!
Sensitive wrists: If you experience any discomfort or tension in the wrists, bring the forearm of the bottom arm down to the mat. Stack the shoulder directly above the elbow, forearm parallel to short edge of mat, shoulders down away from ears, neck long. Keep pressing down through forearm and finger knuckles to protect elbow. Choose your leg variations.
Option 1: Bottom knee directly under hip, inside edge of top foot on mat (the bottom knee down will aid with balance and put less weight on hand)
Option 2: Bottom leg extends, balancing on outside edge of that foot, both feet parallel to short edge of mat (starting to increase strength in arms and challenging balance)
Option 3: Stack top foot on top of bottom, so only outside edge of bottom foot and palm of bottom hand are pressing into mat. Don’t let the hips sag! Remember to keep pushing hips up.
Option 4: MAYBE starting to lift the top leg up, challenging your balance even further! It’s very easy to forget about the hips in this option – keep pushing hips up!
Sensitive wrists: If you experience any discomfort or tension in the wrists, bring the forearm of the bottom arm down to the mat. Stack the shoulder directly above the elbow, forearm parallel to short edge of mat, shoulders down away from ears, neck long. Keep pressing down through forearm and finger knuckles to protect elbow. Choose your leg variations.
BENEFITS
Practicing balance, building heat, strength and stability in wrists, arms, shoulders, back, core and legs
Preparing the body for stronger poses, such as arm balances
Option: If fingers can’t reach mat, lightly hold onto a block, keeping the shoulders down and spine long, chest open.
Option to use a block underneath the shoulder if the hamstrings are tight, and keep gaze down to avoid straining the neck.
Option to keep hands on hips if shoulders are tight.
