yoga

51

december 2018 / january 2019

yogajournal.com.sg

EMBRACE VULNERABILITY

AND CREATE SPACE IN GODDESS POSE

Stack 2 or 3 folded blankets vertically up the center of your mat. You may

wish to place a soft bolster or pillow on top of them. Sit on your mat in front

of the blankets, and place 2 blocks side by side near the foot of your mat with

a long, rolled-up blanket on top. Rest your knees over the roll with your feet

on the floor. You may enjoy an additional blanket under your feet and ankles

for support. Lie back, and hold the corners of your blanket stack to help you

stay centered as you lower all the way down. With your seat on the mat, allow

the blankets to support you from your lower back up to your head. Press the

soles of your feet together and let your knees fall apart, creating a deep, wide

diamond shape with your legs. Your outer thighs and knees should rest heavily

on the blanket roll. Bring your arms to your sides, rest them on your belly

with your elbows on the ground, or place blankets or pillows under your arms

for support. Scan your awareness up and down your body, and notice all the

places it makes contact with the ground and props. Take several long breaths,

completely releasing your body weight to the ground. On your inhalations,

allow your breath to soften your belly. On your exhalations, imagine your belly

releasing into your back. Before you finish, bring your hands to your belly once

again. Feel your palms receive your breath. To exit, slowly roll to your right side,

and take a few quiet breaths. Then press to a gentle seated position with your

hands over your heart. Feel your breath in your hands, and slowly transition

back into the space around you.

The benefits Goddess Pose is a vulnerable pose; it exposes the entire front body.

But when you relax in this position, you can create more space for your breath,

vital organs, circulation, thoughts, feelings, and any sensations that arise. Making

space starts by taking notice, like this:Hmm, there’s that tightness in my right hip.

Look at that, there it is again.Whatever shows up, simply notice it, return your

awareness to the support of the ground and your breath, and then allow your

caring breath to create more space for whatever you may be experiencing. Like

breathing, releasing tension is not something we do, it’s something we allow.

LEARN MORE

Join Jillian Pransky for ajourney into deep listening and relaxation
by signing up for her four-week course, Restorative Yoga 101.
Learn more atyogajournal.com/restorative101.

Journal prompts

What does being

spacious mean to you?

Can you think of a time when you

felt very tight, limited and closed

in? How did you help yourself

relax and create space?

How can you help yourself

remember to pause and expand

more often