Devi means Goddess. Devi is the feminine, expanding force that creates the universe, manifesting as mother nature (Prakriti), wisdom (Saraswati), force (Kali-Durga), beauty and wealth (Lakshmi), and ‘She of the Mountains’, Parvati.
This asana is often also called victory pose.
Benefits of Goddess Pose
- Improves circulation to the abdominal organs and legs.
- Strengthens the muscles of the legs, especially the small muscles in the ankles and knees.
- Teaches us the value of a balance between determination and surrender.
- Modifications might be necessary for those who suffer from leg, knee, ankle, or foot pain.
- Come into wide narrow stance. Your feet are one leg distance apart. Turn your knees and feet out to a 45° angle. The upper arms are parallel to the floor at shoulder height and the forearms are at right angles, parallel to each other.
- Activate your Mulabandha by drawing the pelvic floor up. Activate your Uddiyanabandha by drawing the lower abdomen back toward the spine.
- As you exhale, bend your knees, making sure that your knees are at the same angle as your feet. If they go over the tops of your feet, take a wider step.
- Feel a natural curve in the lower back and a natural curve in the back of the neck. Feel all four corners of each foot press evenly into the earth, lifting the toes slightly so you can find even greater support for your feet and legs.
- Make sure you are in neutral pelvis with the tailbone neither tucking under nor lifting up. Allow your seat to stick out behind you so you can have a nice natural curve in the lower back and the back of the neck. It is also natural for your shoulders to be in front of your tailbone. Avoid trying to keep your backup straight as if it is against a wall. This results in a flattening of the natural curves and tension in the spine and hip joints.
- Engage the muscles between the shoulder blades, but avoid squeezing them together too tightly.
- Keep your chin parallel to the earth and your eyes gazing softly forward.
- For more of a challenge: bring the arms overhead.
- Place your hands on your hips. Exhale and come to standing.