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Goddess Pose (Utkata Konasana in Sanskrit) is a powerful standing pose that connects you to the earth while building leg and knee strength and opening the hips. This posture is a beginner-friendly way to feel grounded and strong, making it clear that anyone can be a goddess.
Step-by-Step Instructions for Goddess Pose
1. Begin by facing the long side of your yoga mat in a standing straddle position with your feet 3-4 feet apart.
2. Turn your ankles in 45 degrees.
3. Bend your knees and stack your knees over your ankles.
4. Sink your hips until your thighs are as close to parallel to the floor as possible. You may need to adjust your stance to get the shins perpendicular to the floor.
5. Keep your spine long and shoulders over your hips.
6. Bring your hands to Anjali Mudra at your heart, overhead, to your knees, or into a cactus shape.
7. After 3-5 breaths, straighten your legs and bring your feet together.
🧘 Tip from a Yogi
Deep squats are challenging for many people. If you fall into that category, remember that maintaining the integrity of your alignment is more important than how deep you can go. It’s ok if your thighs aren’t parallel to the floor. Instead, work on keeping your knees tracking over your middle toe.
Utkata Konasana Basics
Sanskrit Meaning: Utkata (Powerful) Kona (Angle) Asana (Pose)
Yoga Level: Beginner
Pose Type: Standing
Pose Category: Hip opener
Benefits of Goddess Pose
- Opens the hips and groin
- Strengthens the glutes, inner thighs, knees, and calves
- Builds endurance and stability
- Grounds energy and promotes confidence
- Prepares the body for deeper hip-opening postures
Key Alignment Cues for Goddess Pose
1. Knees Over Ankles
Make sure your knees don’t end up in front of your ankles.
2. Keep Your Knees Wide
If your knees tend to creep inward in this pose, keep separating them. Try to track your knees over the middle toe of each foot.
3. Shoulders Over Pelvis
Don’t lean your torso forward or back. Position your shoulders right over your pelvis to keep your spine vertical.
Goddess Pose Variations
Goddess Pose with Heels Lifted
Lift your heels and come onto the balls of your feet to strengthen your feet. Only do this if you can maintain knee-over-ankle alignment.
Preparatory Poses
Garland Pose (Malasana)
A deep squat to loosen up your hips.
Counter Poses
Wide-Legged Forward Fold (Prasarita Padottanasana)
Straighten your legs and release into a forward fold.
Why We Practise Goddess Pose
When we want to feel grounded, we practice Goddess Pose. Its wide stance means it's stable, but it’s challenging to maintain your alignment and go a little out of your comfort zone. You emerge from this pose with open hips, stronger thighs, and a feeling of confidence and groundedness.
Goddess Pose FAQs
What muscles does Utkata Konasana work?
Goddess Pose primarily works the quad muscles of the thighs.
Can beginners practise Utkata Konasana safely?
Goddess Pose is generally safe for beginners. Don’t try to go super deep at first. As you practice, you will be able to get your thighs closer to parallel to the floor.
How long should I hold Goddess Pose?
Start with 3-5 breaths and work up from there.
Is Goddess Pose safe during pregnancy?
Goddess Pose is generally safe and beneficial during pregnancy. Improving hip mobility can help prepare your body for birth.
