BeginnerstandingVariations (1)
Goddess Pose
उत्कट कोणासन
Utkata Konasana (Goddess Pose) is a wide-legged squat with externally rotated hips, building leg strength and opening the inner thighs.
Anatomy Involved
Benefits
- Strengthens legs and glutes
- Opens hips and inner thighs
- Improves balance and posture
- Safe during pregnancy
- Builds core stability
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Knee injuries — reduce depth
- Hip injuries
- Low blood pressure
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Ground firmly through all four corners of both feet
- 2Engage the quadriceps by lifting the kneecaps
- 3Lengthen the spine from the tailbone to the crown of the head
- 4Draw the shoulder blades down and back
- 5Maintain steady, even breathing throughout
- 6Allow the hip joints to open gradually — never force
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
knee injury
Do not squat as deep — keep knees above 90 degrees.
prenatal
Use a wall for back support.
Target Areas
Practice Flow
About this Pose
Utkata Konasana (Goddess Pose) is a wide-legged squat with externally rotated hips, building leg strength and opening the inner thighs.
How to Practice
1. From Tadasana, step feet wide — 3-4 feet.
2. Turn toes out at 45 degrees.
3. Inhale, raise arms to shoulder height.
4. Exhale, bend knees and sink down into a squat.
5. Knees track over toes — do not let them collapse inward.
5 more steps remaining
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Frequently Asked Questions
Common questions about Goddess Pose
What is Goddess Pose?
Utkata Konasana (Goddess Pose) is a wide-legged squat with externally rotated hips, building leg strength and opening the inner thighs.
What are the benefits of Goddess Pose?
Strengthens legs and glutes. Opens hips and inner thighs. Improves balance and posture. Safe during pregnancy. Builds core stability.
Who should avoid Goddess Pose?
Avoid this pose if you have: Knee injuries — reduce depth, Hip injuries, Low blood pressure.
How many steps are in Goddess Pose?
Goddess Pose is practiced in 10 steps. From Tadasana, step feet wide — 3-4 feet.
Is Goddess Pose suitable for beginners?
Yes, Goddess Pose is a beginner-friendly pose suitable for all levels.
What conditions does Goddess Pose help with?
Goddess Pose is therapeutic for: strength, flexibility, posture correction.
What poses should I do before Goddess Pose?
Prepare with: Tadasana, Shoulder Rolls, Neck Rolls, Tadasana Variation: Heel Raises. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Goddess Pose with other poses