Expert Support
Goddess Pose (Deviasana)
(Yes, even men can benefit from this strengthening pose!)To begin start in the five pointed star position, as shown in figure a.
Your legs should be a bit farther than hip width apart, toes pointing forward and arms stretched out to the sides. Are your shoulders relaxed, knee caps pulled up and do your legs feel strong? Relish in a few long deep breaths here. On an inhale, move your toes so they are pointing outwards (do not go farther than 45 degrees) and at the same time, bend both elbows so your fingers are pointing up to the sky and palms are facing forward (your arms should be at 90 degrees).
On your next exhale, bend both knees (keeping feet flat on the floor). Ensure your shoulders have stayed relaxed down your back, your tailbone is pointing straight to the floor (figure b).
It is very important to be mindful of your knees; only bend them as far as you can so they stay in a vertical line with your ankles, and check whether your knee is pointing in the same direction as between your big and second toes (figure c).
If your knee is bending farther than your ankle, come up a bit and if your knee is not pointing in between your big and second toes, turn your feet in slightly. These check points will guarantee you are protecting your knees!
Hold the pose between five breaths so long as you feel strong and comfortable. Feel your strength and power. On an inhale straighten your legs and release your arms so you come back to the five pointed star position (figure a).
For extra support, this pose can be done with the back supported against a wall, or chair.
Benefits: strengthens muscles supporting knees and ankles, improves circulation to abdominal organs and legs, and relieves varicose veins Contraindications: inguinal hernia, if you have knee or ankle pain begin with a modification as described above
