Flow Study: Star Pose
Star Pose, or Utthita Tadasana, is a joyful, expansive pose named for its shape—your arms and legs making the points of a star. A beautiful addition to any sequence, this is a powerful standing posture that can lift the spirit and help you cultivate energy in the body.
In this posture, you’re expanding across the chest and engaging nearly every muscle in the body, from the fingers and toes to the quads and core. This posture can help align the spine, strengthen the ankles and legs, and even help reduce back and shoulder pain.
If you spend a lot of time at a desk or on a computer, this is a great posture for building a more upright posture. Also, if you’re setting intentions for a new week, month, or year, this pose can help you channel new, positive energy.
How to Do Star Pose:
Stand facing the long edge of your mat in a wide-legged stance, with toes pointing slightly out and ankles angling slightly in towards the center of your mat.
Engage the core as you lift your arms overhead in a “v” shape, fingers spread wide and palms facing forward.
Lift the chest, chin, and gaze.
Hold the pose for several breaths.
To come out of this pose, simply lower the arms.
Where to Go from Star Pose:
Star Pose is a great transitional pose. Here are some ideas for building it into a sequence:
Star Pose to Goddess Pose Flow: From Star Pose, bend the knees deeply and bend the elbows so that the arms come to “cactus” or “goal post” arms. Lengthen the tailbone down towards the mat. Flow back and forth between Star and Goddess.
Star Pose to Triangle Pose: From Star Pose, turn your right toes out so that they are pointing towards the short edge of your mat. Bring the arms to a “t” and start to tilt over the right leg, extending through the sides of the waist. Then, tip bring the right hand to rest on a block (or press the back of the hand against the right shin) and reach the left hand overhead. Return to Star and repeat on the left side.
Star Pose to Wide-Legged Forward Fold: From Star Pose, hinge at your hips and bend forward, bringing the hands to the mat.
Journal Prompts for Star Pose:
Where in my life am I ready to expand? What do I need to let go of in order to grow?
When am I the most powerful? What does it feel like to stand in my power?
In what areas of my life have I kept myself small? What would it feel like to take up space in those areas of my life?
