[Pose Of the Week] Five-Pointed Star Pose (Beginner)

Lengthen and energize the entire body from head to toe with Five-Pointed Star Pose!

Five-Pointed Star Pose (Utthita Tadasana) – also sometimes called simply Star Pose, though not to be confused with the similarly named Tarasana – is a beginner-level standing yoga pose that strengthens the legs, feet, and ankles, and stretches the legs, arms, and shoulders. This stretch pose also realigns the spine and opens the chest, and is believed to increase energy flow and improve circulation and respiration. Traditionally, it is also said to balance the Sacral and Root chakras.

This pose should be safe for just about anyone, but if you have had recent shoulder surgery or injuries to the shoulders or arms that make the outstretched position difficult, you can modify the pose by placing your hands on your hips in the pose. For a deeper shoulder stretch, you can rotate the palms forward or up toward the ceiling in the outstretched pose.

How to Do Five-Pointed Star Pose:

1. From Mountain Pose, step the feet wide apart, with the arms out to the side. The feet should be under the wrists, facing forward and parallel.
2. Press your weight into the feet, pull up the knee caps and squeeze the thighs, tuck the tailbone, and feel the legs strong and solid, rooted into the floor.
3. Reach out through the fingertips, as if trying to touch the side walls. Relax the shoulders down and back, gently opening the chest towards the front of the room.
4. Inhale and press the crown of the head up towards the ceiling. Look straight ahead with the chin parallel to the floor.
5. Inhale deeply into the belly and chest, exhale, and press into the feet, fingers, and crown, feeling your body expanding out in 5 directions.
6. Keep breathing and hold for 4-8 breaths.
7. To release, bend one knee and step back into Mountain Pose.