Goddess Pose

Utkata Konasana

oot-KAH-tah koh-NAH-sah-nah

A powerful wide-legged squat that builds heat, core stability, and lower body endurance. Goddess Pose engages the entire lower body while opening the hips and strengthening the inner thighs. It embodies a sense of grounded power and fierce energy, making it an excellent addition to dynamic standing flows and hip-opening sequences.

How to do Goddess Pose

1. Stand with your feet about four feet apart and turn your toes out at approximately 45 degrees. Ensure your knees will track over your toes when you bend them.
2. On an exhale, bend your knees deeply, lowering your hips toward knee height. Keep your torso upright and your spine tall -- avoid leaning forward.
3. Extend your arms out to the sides and bend the elbows at 90 degrees into cactus arms (palms facing forward), or bring your hands to heart center in prayer position.
4. Press your knees open in the direction of your toes, engaging the outer hips and glutes. Draw your tailbone down and gently engage your lower belly to support the pelvis.
5. Hold for five to eight breaths, breathing steadily despite the heat building in the thighs. To release, straighten the legs on an inhale and step the feet back together.

Benefits of Goddess Pose

• Strengthens the quadriceps, inner thighs, and glutes
• Opens the hips and stretches the groin
• Builds heat and cardiovascular endurance
• Tones the core and pelvic floor muscles
• Increases circulation to the lower body

Muscles Engaged

Modifications & Variations

• Reduce the depth of the squat by not bending the knees as deeply
• Place your back against a wall for support and alignment feedback
• Keep hands on hips if shoulder fatigue is an issue

Cautions

• Avoid with acute knee injuries or chronic knee pain in deep flexion
• Use caution with hip replacements; check range-of-motion limits
• Those with pelvic floor dysfunction should practice gently