Chapters (5)

How to do Goddess Pose | Standing Yoga Pose | Utkata Konasana with iRyne Yogavatar

iSpirit Asia · 2:16

In this practice

Key teachings

Proper alignment in Utkata Konasana
Engaging core muscles for stability
Mindful breathing while holding the pose
Building strength and determination through sustained posture

Ideal for

Practitioners learning Goddess Pose
Individuals seeking to strengthen their lower body and core
Those interested in detailed alignment cues for standing poses
All levels seeking foundational posture breakdown

Lesson

Instructions

How to do Goddess Pose (Utkata Konasana) step by step. This video explores the yoga pose with detail techniques, including foundation, body alignment, strength, stretch and breath. Guided by the founder of Yogavatar® Yoga School, iRyne Yogavatar, learn the simple way of moving into the pose and out from the yoga pose with detailed instructions.

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CREDITS Yoga Trainers: iRyne Yogavatar | R2 Tho Hui Lee Video Creators: R2 Tho Hui Lee | iRyne Yogavatar

Steps

Utkata Konasana (Goddess Pose)
Step-by-step entry and exit from the pose
Chiang Mudra hand placement

Benefits

Strengthens legs and core muscles
Improves hip mobility and flexibility
Enhances body awareness and stability
Develops physical and mental determination

Asana Goddess Pose Tadasana Vata Mudra

Transcript

goddess pose or katakunasana is a powerful stunning yoga asana where the low body is in a white liquid squat and the arms are either rest on the knees at the chest in prayer or raised at shoulder height the name is derived from the sanskrit ukata meaning powerful or fierce kona meaning angle and asana meaning pose thus the name of the posture refers to the fierce angle of the legs and the strength and determination built through mastering this posture begin in tadasana inhale hands at the hips exhale step direct foot to the back treat it away from the front of your foot turn your hips and chest towards the side of a long mat turn your toes out slightly so they point to the corners of your mat on an exhalation bend your knees directly over your toes and lower the hips into a squat work toward bringing your ties parallel to the floor but do not force yourself into the squat external arms out to the side and rest their hands on knees bringing your thumb and your legs together in chiang mudra the sitting bones are pulling down towards the mat direction press your hips forward as you roll your thighs back keep your knees in line with your toes soften your shoulders gaze softly at the horizon the abdominal muscles are engaged to keep the spine upright sticking onto the pelvis breathe while holding the pose to release bring the hands to the hips inhale straighten the knees exhale turn the back foot to the front hip chest facing forward inhale step to the front exhale hand on the side back to tadasana

Practice summary

Level: all levels
Duration: 4 minutes
Equipment: yoga mat
Target areas: hipsthighsglutescore
Energy: balancing

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