Goddess Pose

Utkata Konasana


Utkata Konasana, more commonly known as Goddess Pose or Fiery Angle Pose has many benefits:

  • Stretches your hips, groins and chest
  • Strengthens and tones the core muscles
  • Strengthens the quadriceps and inner thigh muscles
  • Strengthens the shoulders, arms and upper back
  • Heats the body and increases circulation
  • Prepares the body for childbirth by creating more room in the pelvis

Chronic or recent injury to the hips, legs or shoulders

  • Pose

  • Cautions

  • Modifications

  • Chronic or recent injury to the hips, legs or shoulders
  • For shoulder injuries, place your hands together at heart center.
  • Images
  • Step-by-step

Utkata Konasana (oot-KAH-tuh cone-AHS-uh-nuh)
Utkata = fierce
Kona = angle

  1. Start in Mountain Pose at the front of your mat. Step your right foot a stride length towards the back of your mat. Turn your toes out and your heels in, so your feet land on a 45 degree angle.
  2. Bend your knees deeply out the sides and sink your hips down to the height of your knees.
  3. Bring your arms out at shoulder height and bend your elbows so that your fingertips point skyward. Spread your fingertips wide apart from one another and activate the muscles across your back to hold your arms here.
  4. Engage your core muscles and draw your tailbone in the direction of the floor. Do not hunch forward with your shoulders; keep your spine long and your muscles engaged.
  5. Stay here for 30 seconds to one minute, then step forward to Mountain Pose.
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