Goddess Pose

Utkata Konasana

Goddess Pose aka Utkata Konasana is a fierce, heat-building squat designed to awaken your inner fire, deeply opening the hips while cultivating strength in your legs and core.

Common Name: Goddess Pose
Sanskrit Name: Utkata Konasana (oot-KAH-tuh ko-NAH-suh-nuh)
Level: Beginner
Pose Type: Standing, Hip Opener
Target Areas: Hips, Groin, Thighs, Calves, Core

Goddess Pose, or Utkata Konasana, is a strong, grounded standing posture that activates the legs, glutes, and core while opening the hips and chest. With its wide stance and bent knees, this pose builds lower-body strength, improves stability, and encourages better posture by engaging the muscles that support the spine. It also creates space through the inner thighs and groin, making it a helpful pose for increasing hip mobility and releasing tension from the lower body.

Beyond its physical benefits, Goddess Pose is often associated with confidence, empowerment, and inner strength. Its upright, expansive shape reflects a sense of openness and presence, which is why it is commonly included in energizing and heart-centered yoga sequences. Regular practice can enhance balance, improve circulation, and cultivate a steady, focused mind while helping practitioners feel strong and supported from the ground up.

Goddess Pose Steps

naked woman practicing yoga in goddess pose — Teacher: Ember

Step 1

Begin in Tadasana, Mountain Pose, facing the long edge of your mat.

Step 2

Step your feet wide apart, about 3 to 4 feet, and turn your toes outward at about a 45-degree angle.

nude woman in goddess pose on yoga mat outside — *Teacher:* *Risa*

Step 3

On an exhale, deeply bend your knees, lowering your hips into a wide squat. Aim to get your thighs parallel to the floor, ensuring your knees are tracking directly over your toes and not caving inward.

Step 4

Engage your core, tuck your tailbone slightly down toward the floor, and keep your spine long and straight.

Step 5

Inhale and bring your arms up to shoulder height, bending your elbows at a 90-degree angle with your fingers pointing toward the ceiling (cactus arms).

Step 6

Spread your fingers wide, draw your shoulder blades lightly together down your back, and open your chest.

Step 7

Keep your weight evenly distributed across both feet, pressing firmly into the heels and the outer edges of the feet.

Step 8

Hold for several deep breaths or as long as you like, feeling the heat build in your legs. To release, inhale as you press into your feet to straighten your legs and arms, returning to a wide stance.

Modifications

woman practicing naked yoga in goddess pose — *Teacher:* *Juliet* *| Advanced version of Goddess Pose on tiptoes*

If squatting deeply is challenging or causes knee discomfort, simply don’t bend your knees as much. Stay higher up in the stance while still focusing on keeping your spine straight and your knees tracking over your toes.
If you feel unbalanced, try practicing this pose with your back flat against a wall for support, or place your hands on your hips instead of raising your arms.
For a more challenging version of this pose, try lifting both heels off the ground to balance on the balls of your feet, which significantly intensifies the work in the calves and challenges your balance.