Yoga Practice:
Squatting Star Pose

Overview:

Squatting Star Pose is also commonly known as Goddess Pose. The name has been adjusted to meet the specific need of NYCDOE educators. The posture is a deep hip opener. Warm-ups of the ankle and hips should be done to help prepare for this posture. Squatting Star creates and nurtures attention, focus, and concentration as this posture offers an opportunity for noticing the connection of the mind, body, and breath and building endurance.

Potential Effects:

 

Strengthens, stretches, and lengthens the hips, groin, knees, ankles, quadriceps, pelvic floor, psoas

Opens the frontal and side chest

Strengthens the arms, shoulders, neck, and upper back

Increases flexibility and range of motion

Supports and sustains focus, concentration, and awareness of the mind, breath, and body

Supports healthy alignment and posture

Strengthens pelvic floor and can support with labor

Instructions:

 

1.   From a supportive and grounded Mountain Pose, take a few moments to find alignment in the spine in this position building up from the foundation and placement of your feet on the ground. You can keep a gentle bend in the knees. Ground down through your feet evenly, tuck the tail bone slightly, extend the crown of the head up toward the ceiling, open the palms, and relax the shoulders down from the ears. 


2. Step your feet out wide, wide enough that you are in a place of comfort while still in a space of support in your foundation. Point your toes out slightly so that they point to the edges of your yoga mat.  

3.     Extend your arms out to the side, shoulder-height palms facing forward. Your feet and wrists should be about the same distance apart.

4.     Press down evenly through your feet and heels, straighten, and engage the legs without locking or hyperextending the knees.

5.     Tuck the tailbone slightly, keeping the integrity and alignment of the spine. Lift the back of the thighs and bring the pelvis into a neutral position. Engage your core.

6. Inhale to elongate the torso and take up space in this alignment. Exhale to bring the shoulders away from the ears. With every exhale, feel the body elongate in all directions. Gaze softly at the horizon.

7. When you are ready to release the pose, place arms back to your sides and step to Mountain Pose.

8. Pause for integration and notice how you feel.   

 

Precautions:

 

Injury and surgery of the hip bone, ankle, shoulders, spine, or knee: avoid practice or practice with care

Weak physical strength: avoid holding this pose for long periods of time

Helpful Hints:

 

Keep your toes pointed forward and your weight even in your feet.

Lengthen your spine and level and release your shoulders.

Breathe deeply and steadily in this posture for multiple breathes to notice the expansion in all areas in your body.

Variations:

 

Squatting Star Pose can be done standing or from a seat position in a chair.

Squatting Star Pose can be done alone or can be used as a transitionary pose for many postures including Star Pose, lunging warm-ups or Straddle Twists, to move across from Warrior Poses, etc.

As this posture is naturally confidence-building, you may wish to incorporate positive self-talk affirmations into the practice as children move and breathe.

  • Content from NYCDOE YMTP² curricular materials