- Utkata Konasana
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The Goddess pose or Utkata Konasana is great to build strength and flexibility in hips, hamstrings and calves. Good preparations poses are bound angle pose and frog pose (for hips), utthita hasta padangusthasana (for leg strength and flexibility), tiptoe chair pose (for calf strength and balance) and dolphin pose (for calf stretch).
This pose targets the sacral chakra. I love going up on tiptoes for building calf strength.
Goddess pose variations
Goddess pose with grounded feet makes it easier to focus on the hip opening.
Goddess pose with tiptoe balance gives the entire legs, including calves, a good workout.
Bend forward and stretch arms backwards as in the Benu Bird Pose.
Goddess walk or horse walk is a very challenging and strength building Goddess variation. A great workout for strength, flexibility and coordination. And any atypical way to walk is a room for creative potential. I did also found out these days that I missed out one important preparation pose class, particularly if you do goddess walk on tiptoes – Calf openers. When on tiptoes, calves are just as important than open hips, so dolphin pose are or similar importance as bound angle and frog pose.
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