How to do Goddess Pose in Yoga (Utkata Konasana)

I am breaking down how to goddess pose (Utkata Konasana) in yoga. This posture will get you warm, toned, and centered rather quickly. Goddess pose is also known as fierce angle pose.

I interpret the word goddess here to mean womanly power. That means this pose is about the attributes of womanhood and what makes women special: empathy, passion, courage, adaptability, creativity, faith, sensitivity, tolerance, caring, and strength just to name a few.

This pose is so amazing! I love this pose! Like love, love, love it for many reasons. But mainly because this is a pose especially beneficial for women.

Here I walk you through with simple steps on how to do goddess pose so that you get the most benefit and keep from causing injury to your body.

Note: Try not to push yourself past your limits. Be patient with yourself, and remember that practicing the pose safely is more important than looking “super flexible”. Only go as far as you can, and work up to a deeper squat. Talk to your doctor if you have any knee injuries before performing this posture. 

How to do goddess pose (Utkata Konasana)
How to do goddess pose (Utkata Konasana)

Why I Love This Pose:

  1. Get big benefits quickly! Busy women, this is the perfect pose to do if you only have a short window of time! You only need two minutes in this pose to pack a punch of full body tone, intense stretching, and deep centering.
  2. Tone-Up! Goddess pose is a squat. Your thighs and entire lower body will turn on and tone. Because the feet are turned out and you sit down, not back, your inner thighs will get a nice stretch and tone. In addition, goddess pose works the core muscles, chest, and back as you hold the posture.
  3. Strengthening the pelvic floor. This posture is especially beneficial for pregnant women. Squatting opens up the pelvis. This can help make pregnancy, labor, and childbirth a bit more comfortable. It may also feel good to give yourself more space in the pelvis during pregnancy.  
  4. Decompress. Feeling flighty or a bit overwhelmed? This will center you. Because it stimulates the cardiovascular system, you will find the need to breathe deeply which causes a relaxing effect. Therefore, coming into this posture, closing the eyes, and taking a few breaths will help calm your mind.
  5. Get a boost of confidence. This is my favorite pose for connecting to my femininity. It helps women feel confident, sexy, beautiful, and strong. This is the posture of childbirth and womanly power. I find coming into the posture grounds me and reminds me of my strength and beauty as a woman. Try it in the morning after getting dressed, before an important meeting, or when you need to be reminded how awesome you are!

Benefits of Goddess Pose (Utkata Konasana)

  1. Strengthen and tone the entire lower body: thighs, glutes, hips, calves, and ankles.
  2. Open up the chest and hips.
  3. Promotes a nice long spine, and strengthens the back muscles.
  4. Creates balance, focus, and center the mind.
  5. Brings energy in the body.
  6. Stimulate the cardio and respiratory systems.
  7. Relaxes the pelvic floor.
  8. Especially great for pregnant women.

 How to Goddess Pose:

  1. Place hands on your hips and step the feet out wide.
  2. Turn your toes out so that they point to the corners of your mat.
  3. Exhale as you bend your knees and squat downward toward your mat. (the movement is down not back).
  4. Tuck your tailbone slightly and draw your thighs back.
  5. Work to bring your thighs parallel to the floor.
  6. Keep knees over ankles.
  7. Relax the shoulders and keep a long neck and spine.
  8. Hands and arms can take many different positions: bending at elbows with palms ups, take a mudra (hand gesture), or even dance around!
  9. Hold the posture for a few minutes or for 5-10 deep breaths.
  10. To release, press down firmly into the ground and on an exhale slowly straighten the legs as you rise up.

Add Ons:

  1. Sway side to side when in the posture to really unlock some beautiful flowy and creative energy.
  2. Try raising the heel on one foot to come up on the ball of the foot. Switch side to side.
  3. Raise both heels, balancing on the balls of the feet together (advanced).
  4. Do goddess squats by coming up and down into the goddess pose, using the inhale and exhale to move to you in and out.

This is a fun pose that you can get creative and play around with. Yoga is about tuning into your own body and soul. This pose is great for turning the mind inward and finding that inner confidence, beauty, and love.

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Find more posts on postures like how to do a standing forward fold (Uttanasana). Standing Forward Fold is a highly underrated posture and is commonly performed unsafely. This is one you will love learning about and came be done practically anywhere!

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