How to do Goddess pose | Utkata Konasana Tutorial

Transcript

hello and welcome to my channel eleniyama yoga today I'm going to show you how to do goddess pose this video is by request from a friend so to start with we are going to open the legs while White feet pointing forward as wide as one leg distance and then we take the feet out to 45 degrees this is very important in order to open the knees when we go down and from here drop the ties keeping the knees externally rotated knees just above your heels maybe you can experiment with taking the heels a little bit more to the inside so that the angle is not 45 and try to keep the thighs parallel to the floor if you can so sink as low as you can the next important thing to notice is the lower back so I'm going to rotate to show you how not to do it so we don't want to have a hollow back so the butt pointing out we want to have a straight spine meaning we tuck the tailbone in and our back is in one line [Applause] so if you find this hard you can try with the help of a wall so go next to the wall and place your feet a little bit in front not exactly on the wall because you need some space opening the feet out and then sink in and now you can lean your back on the wall and see how it feels to have a straight spine tucking the tailbone in hand in front of your heart shoulders down you can try to experiment with balance here so take one heel off the ground then take the other one maybe take both off the ground and then release and now if we try it without the wall [Applause] with sinking the hips down opening the knees to the sides and then lift one heel and then the other one and then lift both heels up maybe you follow you lose your balance this is quite hard without the wall so don't worry just keep practicing with one heel and now we're going to add a short flow from our goddess pose so come to your goddess pose without the wall sinking down inhale hands up to the sides like you're opening and then exhale down inhale straighten the legs arms up to the sides and exhale sink down sinking as low as you can one last time inhale hands up to the sides and exhale sink down so this was our tutorial on how to do goddess pose I hope you like this video and if you did to keep free yoga on YouTube and if you want to see more like this give me a thumbs up and enable the notifications on my channel thanks for watching and namaste