Good morning Yogis! Today we are learning Sitali Pranayama, a cooling breath we covered on the Summer Solstice! If it’s as hot where you are as it is in Colorado today, you may want to try some Sitali again today!
Today’s Daily Yogi Practice is to try the Goddess Asanas inspired by the start of Virgo Season!
Utkata Konasana – Goddess Pose
This Goddess Pose is a standing pose. The literal translation from Sanskrit is Fierce Angle Pose, so try to embody a fierce warrior Goddess for this pose! Only come down as far as you are comfortable! Hold for 30-60 seconds.
Feet – Feet should be about 3 – 4 1/2 feet apart, flat on the mat. Turn your toes out to point 45 degrees out to each side.
Legs and Hips – Bend your knees to come into this pose. The full expression is with thighs parallel to the ground, but only come down as far as is comfortable. It is more important to keep your knees over your ankles than to have a deep bend in the leg! Try to keep your hips neutral, but try to keep your booty tucked under rather than sticking out.
Torso – Keep a straight back. Take note of your rib cage. If you notice the bottom of rib cage is sticking out, pull back in and down to correct your posture. Next notice your shoulders. Try to gently roll your shoulders back and down, away from your ears. Notice how this helps your chest open.
Arms – Cactus your arms – hold arms up with elbows at 90 degree angles, fingers spread, and palms facing forward.
Head and Neck – Keep your head in line with the rest of your torso, looking straight ahead. Note where your ears are compared to your shoulders. Most of us keep our heads slightly forward. If you notice you are doing this, tuck your chin slightly and gently press back to bring your neck and ears into alignment with your shoulders.
Supta Baddha Konasana – reclined goddess pose
This Asana is called both Reclined Goddess Pose and Reclined Bound Angle Pose, the literal Sanskrit translation. This comfortable passive stretch is a common pose for Restorative Yoga! You can place a couch pillow under the knees, head, or upper body for support. You can place a cushion or block just below your shoulder blades for a more advanced chest-opening. I try to work this pose in near the end of nearly all my longer Asana practices.
Feet and Legs – Your legs should be turned out and feet together. Let your knees fall to the ground, as far as is comfortable.
Hips – Hips should face up to the sky. Take note of your booty – it should be almost tucked under rather than sticking out.
Torso and Head – Let your back rest or even sink into the ground comfortably in this Asana. Look straight up, and rest your head comfortably on your mat, or perhaps on a pillow.
Arms – Raise your arms above your head on the mat as is comfortable. Keep your shoulders down. Either grab each elbow, or perhaps cactus your arms out to the side.
Check out our Top 5 Yoga Mats and Equipment for Newbies!