Poses That Will Bring Out Your Inner Goddess
While taking my yoga teacher training in India, I became a believer in the power of specific poses that could change your day and bring out specific feelings. I recall waking up the body with these intense poses. It helped keep me grounded so I could concentrate on the valuable lessons I was learning. They gave me strength to maintain other poses for long periods of time and they gave me the peace to properly balance my body through challenging poses.
Be cautious and work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing these yoga poses.
Goddess Squat (UTKATA KONASANA)
As women, we tend to hold in anger because we learned at a young age to suck it up, carry on and compromise. Goddess squat is challenging because it demands you release anger. So if it hurts a little, breath through it and go deep.
Goddess squats have many health benefits as they strengthen the entire body and open up the hips and chest. You stretch the thighs while elongating the spine. The body becomes energized and you target the earth-bound energies like the Root and Sacral chakras.
Basic Goddess Squat Pose
This pose should be done very slowly and with intention to get maximum benefits. Take deep breaths and slowly breathe out. Try to stay in the pose for at least 30 seconds at a time.
Separate knees and feet as wide as you can with your toes pointing out to the sides.
Move into cactus arms (90-degree angle) beside you.
With every exhale, sink deeper into the pose and into that place of strength inside of you. To make the pose more powerful, visualize your personal strength holding you through the pose for longer than seems comfortable. Really focus on the breath.
Ujjayi breath will help you manage this pose and maximizes its benefits. You bring out the heat or the fire that is often repressed anger. When you can get rid of this, you have more energy because you’re releasing negative energy that has been holding you down. You feel liberated and allow the feminine spirit to come through because your heart is more open.
To do ujjayi breath, you breathe in through your nose with the throat constricted (where the back of your nasal passage meets the back of your throat. When you exhale, keep the throat constricted. It should sound like you’re sighing out in frustration.
Another variation while you’re still in the Goddess Squat is to place your hands on your knees and lean forward. Take a deep inhale.
On your exhale, lean forward even more deeply and exhale through the mouth making a loud whisper with the sound HAAAA. Empty out your belly of all the air even to the point where you’re slightly wheezing at the end.
This takes the releasing of anger or pent up negative energy even one step further. You begin to harness your true inner goddess as you transform that energy into positive energy. This variation shakes your old foundations and beliefs.
Warrior 2 (Virabhadrasana II)
Recommended because it challenges your physical strength and mental endurance. The name says it all. When you stand poignantly in this pose, you will feel your strength. You are protecting what matters to you while keeping your heart open.
You can literally feel a shift of power when you step into the Warrior 2 pose. You enhance strength, stability and concentration. The pose is named after the Hindu mythological warrior, Virabhadra which is an incarnation of Shiva.
Start on the right side and then swift to the left when you’re gone through Warrior 2 and the variations.
As you let go of distractions, move from Mountain Pose by pulling your back foot back. You want your left toes to be slightly inwards while your back toes are at a 45-degree angle. Lift arches of your feet while grounding down through the ankles.
With your arms, you’ll want to raise them up to shoulder height and parallel to the floor. They should be aligned over your legs with palms facing down. Reach actively from the tip of both your fingers.
As you exhale, bend your front, left knee and align it over the ankle of your front foot. Sinking into your hips now you really ground down. Your knee shouldn’t move past your ankle on the left leg so if it does, feel free to widen your stance.
Keep your back leg straight and strong, keep the torso perpendicular to the floor with your head over your tailbone. Your head should gaze out across the tip of your middle finger on the right side. Drop the shoulders and lift up your chest.
Modifications & Variations of Warrior 2
If your right foot is back, you will first put your left hand forward pointing your index finger out in front of you. As you do this, consider what you want. Make it the target in your mind as you look forward, knowing you will have or achieve it.
You will want to put your right hand into a position as though you were pulling back a bow. Reach your right elbow back with intention. Take a few deep breaths in through the nose and out through the mouth. Make them loud and powerful.
This pose represents victory so if there’s something in your life you want, you can feel those feelings of already having it through this pose.
On your exhale, you want to lower your right hand to the back of your right leg.
Then reach your left hand straight up to the sky or for more of a stretch, and then bring it over your ear.
Yoga has been known to help us with emotional, physical, and metaphysical improvements. Poses support the way you want to feel and how you want to be. Maybe you want to hone that inner goddess in you. The one with confidence and a fire that ignites every room you enter. Feeling energetic can often open the doors to make you feel more powerful. These are the poses that can help bring out your inner goddess and are great for your morning routine. That way, you can carry the powerful warrior goddess in you all day.