Goddess Pose (Utkata konasana):
Name: Goddess Pose
Sanskrit: Utkata konasana
Pronunciation: OOT-KAH-TUH CONE-AHS-UH-NUH
Pose Level: Goddess Pose is a beginner-level yoga pose
Anatomy involved:
- Legs (Quadriceps, glutes, hamstrings)
- Hips
- Pelvic
- Glutes
- Knees
- Calves
- Core
Benefits:
- Firstly, Goddess pose is a great pose for opening the hips
- Strengthens the lower body.
- Opens the chest.
- Helps stimulate multiple system within the body. Opens the chest for better respiratory support.
- Grounding posture with emphasis on awareness & focus.
- Helps increase flexibility in the hips, groin, making poses that support meditative practices easier to accomplish.
- May contribute to better body alignment and posture.
- Helps promote warmth to the body | Core energy.
Table: Step-by-Step Instructions for Goddess Pose
| Step | Instructions |
|---|---|
| 1 | Begin standing tall with your hands together in prayer. |
| 2 | Take deep breaths in and out a few times. |
| 3 | On an exhale, spread the feet wide, more than hip-width, with toes pointed outward. |
| 4 | Bring your hands to the waist. Tuck the pelvis so your tailbone points downward and chest lifts upward. |
| 5 | Relax the knees; they should be slightly bent, not stiff or rigid. |
| 6 | Focus on distributing the weight evenly between the feet. |
| 7 | Lower the hips, emphasizing the sensation in the lower body. |
| 8 | Extend the arms up and out wide. On an exhale, bend at the elbows to form a 90-degree angle. |
Related Article: What is the Meaning of Pranayama: Pranayama Breathing Techniques
Pose Modifications:
Variations can be made to Goddess pose to make it more or less challenging.
One option is to lessen your squat. This will put less pressure on the quads and hips which may want to rotate inward with a deeper stretch.
Another option to helps with balance is to perform it against a wall.
Finally, are you looking for more of a challenge? Try Goddess pose on your toes. Alternatively, your could add a deeper squat, or both.
Contraindications:
Take precaution if suffering from any recent trauma or injury to the legs or hips. In addition, due to the shoulder movement, you may want to use caution if recent shoulder injury.
Poses Commonly Transitioned To:
Frog Pose I
Poses Commonly Transitioned From
Chair Pose (Utkatasana), Warrior I (Virabhadrasana), Garland Pose (Malasana), Standing Forward Fold Pose (Uttanasana)
