Goddess Pose (Utkata Konasana)
Teacher featured in image: Anji Gopal
Category: Standing / Hip Opener
Difficulty: Beginner – Intermediate
Sanskrit/Pronunciation: Utkata Konasana (oot-KAH-tah koh-NAHS-uh-nuh)
Main Focus: Hips, Inner Thighs, Legs, Strength
Props: Yoga Chair
Goddess Pose (Utkata Konasana) is a strong standing yoga pose that builds strength and stability through the legs while opening the hips and inner thighs. Practised with the feet wide and turned out, the knees bend deeply as the hips lower towards the floor, while the spine remains upright and the hands can rest together in prayer at the chest. The pose encourages balance, lower-body strength and an open, lifted posture. A yoga chair can be used for additional support, helping to make the depth of the pose more accessible while maintaining stability and alignment.
- Begin standing with feet wide apart, toes turned out about 45 degrees.
- Bend knees deeply, stacking them over the ankles, thighs roughly parallel to the floor.
- Press through all four corners of the feet, engaging thighs and glutes.
- Lengthen the spine, lifting the chest while tucking the tailbone slightly.
- Bring the arms into cactus arms, with the upper arms at shoulder height, elbows bent to 90 degrees and palms facing forward. Alternatively, bring the palms together at heart centre.
- Relax the shoulders away from the ears and soften the face.
- Hold for 5–8 breaths, breathing steadily.
- Strengthens thighs, glutes, calves, and core
- Opens hips, groin, and chest
- Improves balance and stability
- Builds stamina and energises the body
- Place hands on hips for less shoulder engagement
- Practise with the back against a wall for additional support
- Sit back onto a yoga chair to support the hips and reduce the amount of strength needed to hold the squat
- Reduce the depth of the squat if the hips or knees feel strained
- Avoid holding for too long if dealing with knee or hip injuries
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Practising Goddess Pose while seated offers a supportive alternative that reduces the demand on the legs while still encouraging hip opening and an upright posture. Sitting on a chair or other stable support allows you to focus on external rotation through the hips, length through the spine, and engagement through the core without the challenge of balancing in a squat. This variation is ideal for beginners, those with limited mobility, or anyone looking for a gentler way to experience the benefits of the pose.
Props to Support Goddess Pose (Utkata Konasana)
Props can provide extra stability and support in Goddess Pose, making it easier to maintain the wide-legged position with comfort and control. A yoga chair can support the hips by providing a seat to lower onto, reducing the strength required through the legs. Practising on a sticky yoga mat with good grip can also help keep the feet grounded and stable as the knees bend outwards.
