Chapters (8)

How To Do Goddess Pose (Utkata Konasana)

YanvaYoga (Iana Varshavska) · 1:31

In this practice

Key teachings

Proper alignment for Utkata Konasana
Building strength and stability in standing poses
Understanding pose modifications

Ideal for

Beginners to Intermediate practitioners
Those looking to master foundational standing poses
Individuals wanting to improve lower body strength and hip flexibility

Lesson

Instructions

Level: Beginners to Intermediate

Goddess Pose or Utkata Konasana in Sanskrit also referred to as the Fierce Angle Pose, is an empowering, intermediate-standing level pose. Utkata Konasana is believed to promote strength, balance, and flexibility in the legs, hips, and pelvis, while also helping to open up the chest and shoulders.

In our short video tutorial, we have touched on some key points that will help you master Goddess Pose easily and technically correctly. Good luck with your practice!

Steps

Goddess Pose (Utkata Konasana)
Entering and exiting Goddess Pose from Mountain Pose
Arm variations for Goddess Pose (90-degree bend, Anjali Mudra)

Benefits

Promotes strength in legs, hips, and pelvis
Improves balance
Increases flexibility in legs, hips, and pelvis
Opens up chest and shoulders
Empowering

Asana Goddess Pose Ama Mudra

Transcript

[Music] start in mounting pose your big toes together heels slightly apart and arms alongside your body inhale and as you exhale step back with your left foot and turn to your left your feet wi apart turn the toes to point outwards away from the body on exhale bend the knees and lower your hips into a squat extend the arms out to either side of the body with the Palms facing down then rotate the arms so that the thumbs face upwards toward the sky bend the elbows to bring the fingertips facing upwards the upper arms and forearms should be at 90° angle from one another you can also modify the pose with hands in aneli or Namaste mudra at the Heart Center or you can raise hand shoulder distance apart you can also put your hands in Namaste mutra relax the shoulder away from ears and draw the shoulder blades down the back to release bring the hands back to the hips press into feet to straighten the leg then step the feet back together into mounting pose good luck with your practice namaste

Practice summary

Level: all levels
Duration: 3 minutes
Equipment: yoga mat
Target areas: legshipspelvischestshoulderscore
Energy: balancing

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