Yoga Practice:
Star Pose
Overview:
Star Pose is an energetic and expansive posture in which the arms, legs, and the head are compared to the edges of the 5-pointed star. The posture is a simple standing pose and can be used as a transitional pose, commonly paired with Squatting Star or a way to move into Warrior Flow or lunging warm-ups or poses. This posture may help prepare the body for balancing poses.
Potential Effects:
Strengthens, stretches, and lengthens the flexibility and range of motion of the shoulders, arms, sacrum, heels, ankles, and the balls of the feet
Opens the chest and rib cage muscles
Supports awareness, concentration, focus, alignment, and posture
May be energizing, relaxing, or calming
May support or enhance confidence
Supports balance in the body
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.
Teaching Cues For Students:
From a standing position, hop your legs out wide enough that you still feel strong and supported.
Inhale to stretch your arms out wide taking up space and feeling strong with your palms facing down. Exhale. Your body is the shape of a star.
Shine bright in this pose taking 3 full inhales and exhales.
Inhale to hop your feet together. Exhale and place your arms by your side.
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:
Star Pose can be done standing or from a seat position in a chair.
Star Pose can be done alone or can be used as a transitionary pose for many postures including Squatting Star, 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