Utkata Konasana, or Goddess Pose, is a powerful standing posture that channels grounded strength, stability, and inner fire. With knees bent wide, thighs parallel to the floor, and arms lifted or active, Goddess Pose opens the hips and chest while building endurance in the lower body.

Rooted in both strength and stillness, this pose is accessible to many levels and is often used in practices focused on stability, energy activation, and feminine empowerment. Whether used as a strength-builder or in a slow, meditative flow, Goddess Pose brings a sense of grounded presence and intentional power.

Benefits of Goddess Pose

• Strengthens Lower Body: Builds endurance in the thighs, glutes, and calves
• Opens the Hips: Deep external rotation of the hip joints
• Improves Posture: Engages the core and upper body muscles to stabilize the spine
• Builds Stability & Balance: Requires focus and even weight distribution
• Enhances Energy Flow: Opens the chest and pelvis, often used in chakra and energy-based practices

How to Practice Goddess Pose

1. Start in a wide-legged stance, about 3–4 feet apart, feet turned out roughly 45 degrees.
2. On an inhale, bend your knees deeply, bringing your thighs as parallel to the floor as possible.
3. Stack your knees over your ankles—do not let them cave inward.
4. Raise your arms to shoulder height, elbows bent at 90 degrees, palms facing inward or upward.
5. Engage your core, lengthen through the spine, and lift the chest.
6. Hold for 5–10 breaths, or longer to build strength and stamina.
7. To release, straighten the legs and return to a neutral standing position.

Contraindications

1. Knee Pain or Injury: Modify depth and angle or avoid the pose
2. Hip Joint Conditions: Practice a narrower stance or skip entirely
3. Pelvic Instability (Postpartum or Pregnancy): Use wall support or modify
4. Ankle Instability: Keep stance moderate and use props for balance
5. Lower Back Issues: Ensure core engagement and avoid overarching

Modifications & Variations of Goddess Pose

Modifications:

• Shorten the Stance: Reduce pressure on hips and knees
• Wall Support: Practice with your back against the wall for alignment
• Chair Support: Sit on a chair for a gentle, accessible version
• Hands on Hips or Heart: Reduce shoulder strain if needed

Variations:

1. Dynamic Goddess: Add gentle pulses or arm movements to increase intensity
2. Twisting Goddess: Add a twist from the torso to work the spine and core
3. Heels Lifted (Kundalini Style): Lift heels for balance and calf activation
4. Goddess Flow: Incorporate into sun salutations or moon salutations

When to Avoid or Modify Goddess Pose

• During Knee Flares or Recovery: Avoid deep bends or use a chair
• Pelvic Instability (e.g., Symphysis Pubis Dysfunction): Use extreme caution or skip
• During Fatigue or Overexertion: Opt for a shorter hold or use wall support
• Pregnancy (3rd Trimester): Modify stance, use props, or practice alternative poses

Why Practice Goddess Pose?

Goddess Pose is more than just a lower-body strengthener—it’s a physical and energetic stance of empowerment. It builds resilience in the body, challenges balance and control, and helps channel inner strength and groundedness. Whether used in fiery flows or meditative stillness, Utkata Konasana connects practitioners to their foundation, both physically and emotionally.