Star poses in yoga include the five pointed star or utthita tadasana, the side plank starfish or vasisthasana star/starfish, and the fallen star pose or patita tarasana. Below are guides on how to do these star poses and the benefits of each star pose.
I’m sharing star poses in yoga today because this month’s theme for me was based around the starfish. I love my Animal Allies oracle deck I received in my monthly Goddess Provisions box. This set has amazing art work, is made of great quality and comes in a cute box! Every month, I sit down to find my guided animal for the month. I decided to dive in deeper and center more of my meditation, yoga, oils and writings around my animal ally, the starfish.
The starfish is unique, inspiring and beautiful. Assisting in growth, some starfish can regenerate a lost limb and some can regrow from a single leg. They are a reminder to follow your own path and trust your intuition with confidence that you will excel.
Starfish are a guide of hope, courage and confidence
In believing you are unique, beautiful, inspiring, having the ability for growth or regrowth, having courage and hope, one must have the confidence in themselves. The confidence that you are one of a kind and to trust yourself to allow yourself to show that you are unique. It takes confidence to follow your heart and to stand up for who you are and what you believe.
Self-confidence can be increased through practicing yoga. As some yoga poses require belief in yourself, strength (both physically and mentally), and focus, you start to build feelings of empowerment, hope and confidence.
Starfish in yoga
Each yoga star pose helps to build confidence in ourselves. From the beginning pose of the five pointed star which creates feelings of empowerment, to the more difficult poses as the fallen star and the side plank starfish which create feelings of balance and strength.
These star yoga poses can be added into a yoga sequence or done individually in trying to master each pose.
Five pointed star
Also known as utthita tadasana in Sanskrit, this active yoga pose is an energizing posture. It is a standing pose that is used as a foundational and transitional pose. The five pointed star yoga pose facilitates deep breathing, improves posture and encourages joy.
Utthita– extended / stretched Tada – mountain Asana – pose
How to do the five pointed star yoga pose
This five point star pose is done with the body upright, legs spread wide with feet planted into the ground and toes turned slightly out. Draw energy up through the arches towards the thighs, with an internal rotation of the thighs for better stability.
Lengthen the spine and extend through the crown of your head to allow for your chest to open. Lift both arms up and out to shoulder level, stretching through your fingertips with palms facing the ground.
On the inhale, elongate your spine reaching up through the top of your head. As you exhale, relax your shoulders down away from your head. Inhale and lengthen your spine, lifting up in your chest. Exhale and feel your body stretch in every direction.
Benefits of the five point star yoga pose
As you inhale, take in feelings of love, happiness and joy. Then on your exhale, exude those feelings to share with the world around you. Continuing this breathing, you’ll increase your positivity and feel a sense of empowerment, encouragement and confidence.
- Improves posture
- Lengthens the spine
- Opens up the chest
- Reduce back and shoulder pain
- Strengthens the leg muscles, arms, back and core
Why I love this yoga pose
I find the five pointed star pose to be simple yet powerful. At times, I think of this as my Superman pose and raise my arms up reaching up diagonally. When I am feeling a lack of motivation, putting myself into five point star doesn’t require much effort. Once I’ve taken a few breaths in this pose, I feel more motivation and a sense that I can take on the world! (Like I’m Superman)
Side plank star pose
There are a few variations of the side plank pose or vasisthasana in Sanskrit. Moving into a pose from side plank you can create a star by doing eka pada vasisthasana or one-legged side plank pose or side plank star or starfish pose or vasisthasana starfish.
Eka – one Pada – foot Vasistha – wealthy Asana – pose
How to do side plank star
Start from a side plank. Begin with bending the top leg and bringing your knee towards your head. With the arm that is reaching up towards the sky, hold onto your big toe. Holding your toe or using a strap, extend your leg up into the sky. Your focus can be either up towards the leg in the air or straight ahead.
For those that are still building their flexibility and strength or if you just aren’t feeling the full extension there is another variation from side plank pose to create a star. Instead of grabbing the foot and extending the leg upward, keep the arm reaching up towards the sky and lift the top leg. Keep your hip lifted up while lifting your leg up to hip height or higher.
You can also use props like chairs and blocks to assist you in this pose. Do whatever you need to feel comfortable and to get the most out of side plank star pose.
Benefits of one-legged side plank pose or side plank starfish
This yoga pose will require and improve your balance, focus and concentration. Side plank star is a difficult pose to get into and to hold. It requires willpower and determination. In mastering the one-legged side plank there is an increase in motivation and confidence.
Physical benefits include:
- Chest opening
- Stabilizes the core
- Builds upper body strength (wrist, arm and shoulder)
- Increases flexibility
- Improves balance
Fallen triangle pose
A star yoga pose I love doing is fallen triangle pose or patitatarasana in Sanskrit. This is an energizing pose that brings in creativity and openness. In opening up the chest and stretching the arm up and out, a sense of freedom, love and acceptance.
Patita – fallen Tar – star Asana – pose
How to do fallen triangle pose
To get into the fallen triangle yoga pose, start in a plank or downward facing dog. Bending one leg, bring it in towards the opposite elbow. Extend that leg through, planting your foot onto the ground. As one hand is pushing into the floor, reach your other arm up towards the sky. You can also open the chest even more by reaching the arm up to the diagonal or towards the wall.
Similar to the standing five point star, on the inhale, lengthen the spine and open up the chest. Breathe in the feelings of satisfaction openness. As you exhale, feel your limbs reaching outwards as feelings of joy and confidence radiate from your body.
Benefits of fallen triangle yoga pose
Along with a sense of happiness, openness and confidence this pose brings, the fallen triangle pose benefits you physically as well.
- Stretches the hips and groin
- Stretches shoulders and chest
- Opens the chest and allows for deeper breathing
- Strengthens the wrist, arms, core and glutes
Increasing and boosting our confidence does require practice and using these star poses are a great start. Try some variations in your yoga practice to include star poses for confidence. While focusing on your self-confidence you can also diffuse these essential oils as well!