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Utkata Konasana (Goddess Pose): Benefits, How to Do, and Variations

Utkata Konasana, also known as the Goddess Pose. This empowering and graceful asana brings forth a sense of inner strength and beauty. Whether you're a seasoned yogi or a beginner on your mat, Utkata Konasana has something to offer everyone. So, let's dive in and discover the many dimensions of this captivating pose.

Utkata Konasana (Goddess Pose)

Utkata Konasana, derived from the Sanskrit words "Utkata" meaning "powerful" or "fierce," and "Kona" meaning "angle" or "corner," is a dynamic standing pose that embodies both strength and grace. In this asana, your legs are spread wide apart, your feet turned outwards, and your arms stretched out parallel to the ground. The shape you create resembles that of a divine goddess, hence the name.

Utkata Konasana primarily targets the lower body, engaging the quadriceps, hamstrings, inner thighs, and glutes. It also activates the core muscles, strengthens the ankles, and opens up the hips. This pose enhances overall stability and improves balance.

How to Perform Utkata Konasana

  1. Start by standing in Tadasana (Mountain Pose) at the top of your mat.

  2. Take a wide step to the side, approximately 3-4 feet apart, ensuring your feet are turned outwards.

  3. Inhale deeply and extend your arms out to the sides, parallel to the ground, palms facing down.

  4. As you exhale, bend your knees, ensuring they align with your ankles and toes. Your thighs should be parallel to the ground, forming a right angle.

  5. Keep your spine straight, shoulders relaxed, and gaze forward.

  6. Hold the pose for 30 seconds to a minute, breathing deeply.

  7. To release, straighten your legs, bring your feet parallel, and return to Tadasana.

Utkata Konasana (Goddess Pose)

When to Do It

Utkata Konasana can be practiced at any time of the day. However, it is particularly beneficial when done in the morning to awaken the body and prepare for the day ahead. It can also be incorporated into your evening routine to release any tension accumulated during the day.

Preparatory Poses

  • Baddha Konasana (Butterfly Pose)

  • Prasarita Padottanasana (Wide-Legged Forward Bend)

Follow-Up Poses

  • Trikonasana (Triangle Pose)

  • Virabhadrasana II (Warrior II Pose)


Utkata Konasana is closely associated with the Muladhara (Root) Chakra, located at the base of the spine. This chakra represents our sense of grounding, stability, and connection to the Earth. By practicing Goddess Pose, we activate and balance this energy center, fostering a strong foundation both physically and emotionally.

Mantra for This Pose: While in Utkata Konasana, you can recite the following mantra to enhance your experience: "I am powerful, fierce, and rooted in my strength."

 Muladhara Chakra (Root Chakra)

Alignment Cues

  • Ensure your feet are turned out at a comfortable angle, not excessively.

  • Keep your knees aligned with your ankles and toes, avoiding them from collapsing inward.

  • Engage your core muscles to support your lower back and maintain a neutral spine.

  • Relax your shoulders, drawing them away from your ears.

  • Find a focal point (drishti) straight ahead to help maintain balance and focus.

Duration of Hold

Beginners can start by holding Utkata Konasana for 30 seconds to a minute. As you become more comfortable and stronger in the pose, gradually increase the duration to 2-3 minutes.

Physical & Spiritual Awareness

As you settle into Utkata Konasana, become aware of the sensations in your body. Feel the strength and stability in your legs, the opening of your hips, and the activation of your core. Simultaneously, connect with the empowering energy within, allowing it to flow through you, nurturing your inner goddess.

Beginners' Tips

  • If you find it challenging to balance or hold the pose for an extended period, you can place a block or folded blanket beneath your sit bones for support.

  • Take it slow and listen to your body. If you experience discomfort or pain, gently come out of the pose and modify as necessary.

Who Should Not Do It

Individuals with knee or hip injuries should approach Utkata Konasana with caution or avoid it altogether. Pregnant women and those with high blood pressure should also refrain from this pose. If you have any specific health concerns or conditions, it's always advisable to consult with a qualified yoga instructor or healthcare professional before attempting this asana.

Who Should Do It

Utkata Konasana is beneficial for anyone looking to strengthen their lower body, improve flexibility, and boost self-confidence. It is especially empowering for women, as it embraces and celebrates their divine feminine energy.

Benefits of Utkata Konasana (Goddess Pose)

  • Strengthens the quadriceps, hamstrings, and glutes

  • Opens up the hips and stretches the inner thighs

  • Engages the core muscles and improves posture

  • Increases overall stability and balance

  • Enhances self-confidence and empowerment

  • Balances the Muladhara (Root) Chakra, fostering a sense of grounding and stability

Variations of Utkata Konasana (Goddess Pose)

To deepen your practice and explore further, you can try the following variations of Utkata Konasana:

Parivrtta Konasana (Revolved Goddess Pose)

Meaning: Parivrtta Konasana, or Revolved Goddess Pose, combines the grounding and empowering qualities of the Goddess Pose with a gentle twist. It offers a sense of stability and balance while providing a detoxifying and energizing effect on the body.

Parivrtta Konasana (Revolved Goddess Pose)

How to Perform Parivrtta Konasana (Revolved Goddess Pose)

  1. Begin in Goddess Pose with your feet wide apart and your toes turned out.

  2. Take a deep breath and lengthen your spine, engaging your core.

  3. Exhale and shift your weight onto your right foot, grounding it firmly into the mat.

  4. Inhale and raise your left arm straight up towards the ceiling, keeping it in line with your shoulder.

  5. Exhale and twist your torso towards the right, bringing your left arm across your body and placing your left hand on your right thigh or the floor outside your right foot.

  6. Press your right hand against your lower back for support and stability.

  7. Keep your gaze soft and steady, looking either straight ahead or up towards your raised arm.

  8. Hold the pose for several breaths, feeling the twist and stretch in your spine.

  9. To release, inhale and unwind the twist, returning to the starting position.

  10. Repeat the pose on the other side, grounding your left foot and twisting towards the left.

Uthita Utkata Konasana (Extended Goddess Pose)

Meaning: Uthita Utkata Konasana, or Extended Goddess Pose, is an intensified version of the traditional Goddess Pose. It embodies strength, grace, and expansiveness, inviting you to tap into your inner power and radiate confidence.

Uthita Utkata Konasana (Extended Goddess Pose)

How to Perform Goddess Pose with Forward Bend

  1. Start in the basic Goddess Pose with your feet wide apart and toes turned out.

  2. Inhale deeply and as you exhale, bend your knees, sinking into a squat position.

  3. Maintain the position of your lower body while extending both arms straight out to the sides, palms facing down.

  4. Stretch your arms wide, creating a sense of expansion and reaching through your fingertips.

  5. Lengthen your spine and engage your core to maintain a strong, upright posture.

  6. Keep your gaze focused ahead, directing your energy forward.

  7. Hold the pose for several breaths, feeling the strength and empowerment in your body.

  8. To release, inhale and straighten your legs, returning to a standing position.

Goddess Pose with Forward Bend

The Goddess Pose with Forward Bend adds a gentle forward fold to the traditional Goddess Pose, deepening the stretch in the inner thighs and promoting a sense of surrender and introspection.

Goddess Pose with Forward Bend

How to Perform Goddess Pose with Forward Bend

  1. Begin in the basic Goddess Pose with your feet wide apart and toes turned out.

  2. Take a deep breath and lengthen your spine.

  3. Exhale and slowly hinge forward from your hips, folding your torso towards your thighs.

  4. Allow your hands to rest on the floor or reach for your ankles, depending on your flexibility.

  5. Relax your head and neck, releasing any tension.

  6. Keep your knees bent as much as needed to maintain comfort and avoid strain.

  7. Feel the gentle stretch in your inner thighs and the opening of your hips.

  8. Stay in the pose for several breaths, surrendering to the forward fold and embracing a sense of introspection.

  9. To come out of the pose, inhale and slowly rise back up to a standing position.

Goddess Pose with Side Stretch

The Goddess Pose with Side Stretch combines the grounding and empowering qualities of the Goddess Pose with a gentle side stretch, promoting flexibility, balance, and a sense of expansiveness. This variation adds an element of openness and release to the traditional Goddess Pose.

How to Perform Goddess Pose with Side Stretch

  1. Start in the basic Goddess Pose with your feet wide apart and toes turned out.

  2. Take a deep breath and root down through your feet, grounding yourself.

  3. Inhale and lift your arms out to the sides, extending them parallel to the floor, palms facing down.

  4. Exhale and gently lean your torso towards the right, keeping both feet firmly planted on the ground.

  5. Allow your right hand to slide down your right leg as you lengthen your left arm overhead, creating a gentle side stretch.

  6. Maintain a steady breath as you feel the stretch along the left side of your body.

  7. Keep your spine long and your chest open, avoiding any strain or compression.

  8. Hold the pose for several breaths, finding a comfortable depth in the stretch.

  9. To release, inhale and return to an upright position with your arms extended out to the sides.

  10. Repeat the side stretch on the left side, leaning your torso gently towards the left and reaching your right arm overhead.

  11. Continue to breathe deeply and enjoy the spaciousness and expansion created by the side stretch.

Modifications for Utkata Konasana (Goddess Pose)

  • Using Props: If you struggle with balance or flexibility, you can place a block beneath your sit bones or a folded blanket beneath your heels to provide support.

  • Wall Support: Standing with your back against a wall can offer additional stability and help maintain proper alignment.

Common Mistakes

  • Allowing the knees to collapse inward, putting strain on the knee joints. Ensure the knees track over the ankles.

  • Hunching the shoulders or leaning forward. Keep your spine straight and your shoulders relaxed.

  • Overextending or locking the knees. Maintain a slight bend in the knees to protect the joints.

Safety and Precautions

  • As with any physical activity, listen to your body and respect its limits. If you experience pain or discomfort, ease out of the pose.

  • Avoid forcing the pose. Gradually work on your flexibility and strength over time.

  • If you have any pre-existing medical conditions or injuries, consult a healthcare professional before attempting Utkata Konasana.

Additional Preparation Tips

  • Direction to Face: While practicing Utkata Konasana, face towards the east or north. The east represents new beginnings and the rising sun, while the north symbolizes stability and abundance.

  • Appropriate Attire: Wear comfortable, loose-fitting clothing that allows for unrestricted movement. Opt for breathable fabrics that absorb sweat and facilitate ease of movement.

  • Suitable Place and Fragrance: Choose a calm and peaceful space for your practice, free from distractions. Light a scented candle or use essential oils with grounding scents like sandalwood or patchouli to create a soothing atmosphere.

  • Music for This Pose: Soft, instrumental music or calming nature sounds can enhance your experience in Utkata Konasana. Experiment with different genres to find what resonates with you and aids in your relaxation.

Utkata Konasana, the Goddess Pose, invites us to tap into our inner power, strength, and grace. By practicing this empowering asana, we connect with our divine feminine energy, fostering a sense of stability and self-confidence. Embrace your inner goddess on the mat and let the beauty of Utkata Konasana radiate into all aspects of your life. Remember to practice with mindfulness, respect your body's limits, and enjoy the journey of self-discovery and empowerment that yoga offers.

Happy yoga-ing, everyone! Namaste! Read More: Orange Aura Meaning: Exploring its Symbolism and Significance If you have found this information valuable, make sure to subscribe to our weekly newsletters. Stay updated and never miss out on anything while you continue your journey toward optimal health and holistic living.


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About the Author

Namaste! My name is Pooja Chauhan

I am a Yoga Alliance Certified Yoga Teacher and a practitioner. Diving deep into the realm of my own heritage to create a significant impact in preserving and sharing my culture with the world.

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