UT

Intermediatestanding

Variations (1)

Goddess Pose

Goddess Pose with Twist

Utkata Konasana Twist · उत्कट कोणासन परिवृत्त

Also known as: Twisted Goddess · Rotating Star Pose

UtkataFierce·KonaAngle·AsanaPose

Goddess Pose with Twist, also called Twisted Goddess is a classical yoga posture. Its Sanskrit name Utkata Konasana Twist translates word-for-word as: Utkata (Fierce) · Kona (Angle) · Asana (Pose). From a standing position, the body roots firmly through the feet while the spine extends upward. The posture works to strengthen the quadriceps, engage the obliques and activate the glutes. Opens spine while strengthening. Dynamic warm-up. It is particularly valued for building full-body strength. Suitable for intermediate practitioners with foundational yoga experience, it is an excellent warm-up, particularly beneficial for beginners. Practitioners with knee injury and spinal injury should approach with care or consult a qualified teacher.

Anatomy Involved

Benefits

3

Adds twist to leg work
Opens spine while strengthening
Dynamic warm-up
Full anatomical benefits — muscles, joints, organs →

Avoid If

2

Knee Injury
Deep flexion or rotation at the knee can strain ligaments, meniscus, or cartilage, especially in a compromised joint.
Never push into pain; use a folded blanket under or between the knees and reduce the depth of the bend.
Back Injury / Back Pain
Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.
Initiate the twist from the upper spine and ribs rather than forcing from the waist; keep both sitting bones grounded.

Common Mistakes to Avoid

✕Locking the knees — keep a micro-bend or engage the quadriceps

✕Collapsing the arches of the feet — distribute weight evenly

✕Holding the breath or breathing shallowly

✕Hunching the shoulders toward the ears

✕Leaning weight to one side — keep both feet equally grounded

✕Forcing the hips open beyond their current range

Teaching Cues

For yoga teachers — verbal cues to guide students

6 cues

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

digestive problemsstrength

Pose Type

twisthip opener

Body Focus

lower bodyspine

Focus Areas

strengthflexibility

Best For

beginners

Yoga Styles

vinyasapower

When to Practice

warm up

Position

standing

Practice Flow

Tadasana Variation: Heel Raises

UT

This pose

Standing Forward Bend

Adho Mukha Virasana (Child's Pose)

Savasana

How to Practice

1

1. Come into Utkata Konasana (Goddess).

2

2. Hands on thighs.

3

3. Exhale, drop right shoulder toward left — twist.

4

4. Left shoulder back.

5

5. Hold 3-5 breaths.

5 more steps remaining

Register free to see the complete instructions

Register Free to Continue

Already registered? Login

Frequently Asked Questions

Common questions about Utkata Konasana Twist

What is Goddess Pose with Twist?

Goddess Pose with Twist, also called Twisted Goddess is a classical yoga posture. Its Sanskrit name Utkata Konasana Twist translates word-for-word as: Utkata (Fierce) · Kona (Angle) · Asana (Pose). From a standing position, the body roots firmly through the feet while the spine extends upward. The posture works to strengthen the quadriceps, engage the obliques and activate the glutes. Opens spine while strengthening. Dynamic warm-up. It is particularly valued for building full-body strength. Suitable for intermediate practitioners with foundational yoga experience, it is an excellent warm-up, particularly beneficial for beginners. Practitioners with knee injury and spinal injury should approach with care or consult a qualified teacher.

What are the benefits of Goddess Pose with Twist?

Adds twist to leg work. Opens spine while strengthening. Dynamic warm-up.

Who should avoid Goddess Pose with Twist?

Avoid this pose if you have: Knee injuries, Spinal injuries.

How many steps are in Goddess Pose with Twist?

Goddess Pose with Twist is practiced in 10 steps. Come into Utkata Konasana (Goddess).

Is Goddess Pose with Twist suitable for beginners?

Goddess Pose with Twist is an intermediate-level pose. Beginners should practice with props or under guidance.

What conditions does Goddess Pose with Twist help with?

Goddess Pose with Twist is therapeutic for: digestive problems, strength.

What poses should I do before Goddess Pose with Twist?

Prepare with: Goddess Pose, Tadasana, Shoulder Rolls, Neck Rolls, Tadasana Variation: Heel Raises. These warm up the relevant muscles and joints.