How To Do a Goddess Pose?

Goddess pose, also recognized as utkata konasana, is a squatting pose for beginners. Control the depth of the squat and change arm configurations to adjust this asana to your fitness level. The Sanskrit word utkata konasana, which defines the location of the legs and hips, implies a strong angle. It's a feminine-strengthening posture that lets you bind to the hara, or energetic center or core of your being, located just under and behind your navel. 

The goddess pose isn't only for ladies, despite its feminine tag. Its facets of strengthening, relaxation and balancing will assist men and women in connecting to their energy source. You're going to break a sweat in Goddess pose! As a result, there's no guilt about having to make it a bit smoother now and again (or all the time). 

To maintain equilibrium, place your hands on your hips. Just descend to a level where you can maintain balance. We suggest resting your palms on the back of a chair or a wall. We also recommend rolling up a mat or a towel under your shoes if your heels can't safely hit the cement. If straight arms don't fit your shoulders, curve your arms to 90 degrees. If you go for this route, make sure your elbows are in line with your shoulders.

The Idea of The Goddess Pose

The goddess pose (oot-KAH-tuh cone-AHS-uh-nuh) or fiery angle pose (oot-KAH-tuh cone-AHS-uh-nuh) is a pose that helps to stimulate base energy centers when stretching and toning the lower body. This pose assists in connecting to the goddess inside, creating a shared room with the strong feminine spirit. 

Be aware of the feminine energies at work when you perform utkata konasana. This presence can be sensed in your everyday life, both in this posture and in your synchronization of emotions, habits, and mantras everywhere you go. 

Goddess Pose often supports Chaturmukha Mudra. Set both hands ahead of you in this mudra by spreading your fingers and bringing the tips of each opposing finger close until they meet.

How To Perform The Goddess Pose

Step 1:

Bend your elbows at shoulder height and twist the palms toward each other from a standing stance with feet 3 feet apart. Squat down by turning your feet out 45 degrees, facing the corners of the bed, and bending your legs over your toes while you exhale.

Step 2:

The hips should be pushed forward, and the elbows should be pushed back. Lower your shoulders and press your chest toward the front of the chamber. Maintain a strong grip on the arms as though they were bearing a large ball over the head. With the chin parallel to the board, look straight ahead.

Step 3:

Exhale and bend your legs to the point that your thighs are lateral to the ground, with your shoulders in line with your knees. When you bend your legs, they appear to bow inwards so that your knees are placed directly above your ankles.

Step 4:

Flex your knees to 90 degrees with your hands faced away from you and extend your arms out to shoulder height. Draw your shoulder blades across your back and spread your fingers wide. Draw your low ribs into your body to keep your heart focused. Have your shoulders stacked squarely over your elbows and your tailbone down toward the ground.

Step 5:

Maintain the posture for up to 5 deep breaths by pressing down steadily on the soles of both feet. Extend your thighs, lower your arms, and return to the Mountain position to exit the pose.

Frequently Asked Questions

What is The Purpose of Goddess Pose?

This posture strengthens the glutes, ribs, thighs, calves, ankles, and the whole lower body. It elongates the back, opens the hips and chest, extends the legs, and expands the hips and chest. Goddess Pose serves to energize and warm the whole body. It increases equilibrium, attention, and emphasis.

Which Muscles are Used In The Goddess Pose?

Goddess Pose strengthens your buttocks, quadriceps, glutes, and heart, lengthening the adductors of your inner thighs. It often doesn't neglect your upper body.

What Is The Significance of The Goddess Pose?

Utkata (powerful or fierce) Konasana is the Sanskrit term for Goddess pose (angle pose). Goddess pose encourages us to connect with our inner sacred feminine, combining our intensity and influence with profound inner knowledge.


To stop injuries, make sure the knees are aligned with your ankles. Make 90-degree bends on the elbows so that they don't fall in or out. Don't forget about your toes. Make an effort to save the inner arches from collapsing. Raise your arches and press your feet into the floor. 

Save those hips from bouncing up and down. Maintain a straight spine throughout. Stack the shoulders and legs together. Pay attention to the consistency of your breath. 

Take a break and return to Goddess Pose when you're comfortable, whether you're catching your breath or it's coming out in fast spurts.