Full Moon Yoga - Goddess Pose

A strong, open pose for the Full Moon, we’re now going to explore Goddess pose, or Utkata Konasana in Sanskrit.

For the Full Moon it feels good to find wide open poses, full of strength and energy, so Goddess pose fits the bill perfectly. Whilst embracing that high energy state it also lets us feel grounded, with the feet squarely planted on the earth and the pelvis dropping down to help anchor us, even while the arms are reaching wide and embracing that feeling of Full Moon vitality. This is a powerful pose, which also embodies grace and strength – just like the Goddess which the English name for the pose invokes. In taking this pose we feel strong and full of confidence, tapping into our inner powers, helping us to find emotional resilience and powerful compassion.

The pose can be intense on the legs, but can provide physical benefits including strengthening the thigh muscles (“quads”), hips and “glutes” (bottom muscles). The core muscles in the belly and around the torso get stronger and we improve our stability and balance, too. The shape and stance help develop and maintain flexibility in the hips and groin, whilst the open arms allow the chest to expand and the breath to fully fill the lungs.

How to find Goddess pose

We get into the classic version of this pose by stepping the feet nice and wide. We want the heels to be under the knee, rather than the knees reaching over the toes, so either move the feet wider or don’t bend so deeply if you find the knees over-extending. We also want the angle of the feet and thighs to be aligned so we don’t find the knees rolling in or out. Move the feet so you find this alignment for yourself. Sink the hips down, with the tailbone tucking down and under to protect the lower back, wriggling the feet wider as you relax down into the pose if needed. The back remains upright and strong using your core muscles, with the chest opening and the shoulder blades coming together at the centre of the back. Try to drop the shoulders down away from the ears still, too. Then you can extend the arms out to the sides, bending the elbows and coming into the classic “cactus” shape arms. You can choose the splay the fingers to really feel your power and strength shining out from your fingertips.

Other options

As always, you can choose to take other variations of the pose. The arms can be extended to the sides or up above the head. You can also take the hands to the hips, particularly if the shoulders need some extra care today.

Some of the possible arm variations in the pose.

Taking the pose with the back against the wall can feel much more supportive, and of course you don’t need to bend the knees so deeply if it doesn’t feel good for you.

If the standing version is not right for you, then when starting from a seated position the pose is very similar, and feels just as great. The knees open wide out to the sides with the feet firmly planted so the heel is below the knee, and the feet and thighs point the same direction. The body is held upright and tall, but of course can also be supported by the chair back if needed. The same arm options can be taken as in the standing version. 

Chair-based variation of the pose.

Once in this pose, if we wish, we can try the breathing outlined below, or we can take some twists in the upper body, rotating to one side and then the other, keeping the legs strong and stable to anchor the lower body. We could also take side stretches of the body with one hand on the thigh and the other arm reaching up and over – legs still in the strengthening bend below. Do remember to do both sides! Goddess is such an empowering pose we could get carried away with the options.

centre detail of Full Moon Yoga print by Moon Phase Studios

Breathing in the pose

With such a wide open chest and upper body, it feels amazing just to breathe deeply here. You can explore slowing the breaths down and find an even length of in and out breaths. Moving the arms with the breath can feel really empowering too. Simply bring the cactus arms together in front of the chest (with the forearms touching if possible) as you breathe out. Then as you inhale, open the arms back out again, expanding the chest and arms with the in-breath. Breathe out, arms come in together, breathe in, arms expand outwards.

Moving on

The easiest way out of Goddess pose is to straighten both legs and then heel-toe the feet in towards each other. You will find Mountain pose naturally follows on from there, and then from that you can move on to most other poses. It certainly feels good to let the legs stretch out straight, after working the quadriceps in the thighs so hard. There are other options from Goddess too, though, such as sinking deeper down and perhaps moving into Skandasana (a deep side lunge) by straightening first one leg, and then shifting to the other side. Alternatively you could straighten the legs and take a wide-legged forward fold. But isn’t that the beauty of yoga? We can take ownership of our own practice, and move however we wish, taking whatever next pose feels just perfect today.

Make sure you always look after yourself when doing yoga.

It’s important to always listen to your body and only work within your personal limitations. You are fully responsible for your own safety and wellbeing. Make sure your surroundings and your practices are safe. Do not attempt to take a physical posture that is outside of the scope of your practice. If you have any specific medical conditions, injuries, surgeries or are pregnant you should check with your GP or appropriate medical professional before starting any exercise. Keep in mind that yoga might be challenging at times, but it should never be painful. You must stop if you experience any pain, and you should consult your GP if you experience anything untoward such as dizziness or feeling faint. Rest or leave anything out that you need to avoid or that does not feel right.