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Goddess Pose-Utkata Konasana

Goddess Pose

  • Utkata Konasana

Goddess Pose (Utkata Konasana) energizes and warms the entire body, especially the lower body. It stretches the inner groin, inner legs, and chest while strengthening the legs, glutes, calves, ankles, and spine. It is a very calming and grounding hip opener that releases emotional tension, eases stress and tension, helps with digestion, and relieves tension. The Goddess Pose opens up the pelvis and strengthens the pelvic floor, this pose is very beneficial for pregnant women.The Utkata Konasana works on the Muladhara Chakra, Swadhishtana Chakra and Manipura Chakra.

Steps to do Goddess Pose/  Utkata Konasana

  • Stand on the side of the mat in Tadasana. Now take a wide gap between the feet by stretching the legs.
  • Make sure your toes are pointing sideways. Inhale, stretch the hands over the head, exhale, bending the knee keeping the thighs parallel to the mat.
  • Try bending the elbows bringing them in line with shoulders.
  • Keep breathing while holding the pose. Don’t strain the neck.
  • Inhale, slowly come up to the center. Exhale & relax the hands, bring the legs together.

Tips for beginners

  • Try to keep your thighs parallel to the mat. 
  • To maintain better balance, start your practice with wall support. 
  • Prepare your body by proper warm ups. 
  • Malasana, Utkatasana, Uttanasana(Standing Forward Bend Pose) and Baddha Konasana are preparatory poses that will help.


  • This pose stretches the backs of the legs – Hamstrings, calves, glutes and lower back.
  • It helps to open up the hips.
  • Stretches the shoulders, chest and spine.
  • Also relaxes the body and calms the mind.
  • Very good for lower abdomen.

Watch out for

  • Avoid practicing this pose if you have injury in legs, neck, arms and shoulders.
  • If you have lower back problems then perform according to your flexibility, capacity and comfort level.
  • High or Low BP patients avoid this pose.


  • Kashtatakshasana and Parivritta Utkata Konasana are intense variations for the Goddess Pose.