Utkata Konasana

Goddess Pose

Goddess is a wide squat with the knees following the outward direction of the feet.

Type: Standing
Focus: Strength
Foundational ยท 3/10

Practise away from the screen with the Yoga Cards deck.

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How to do this pose

  1. Step wide and turn both feet outward only as far as the hips allow.
  2. Bend knees in line with the toes while keeping the torso upright.
  3. Rest hands on hips or bend arms at shoulder height; straighten the legs slowly to finish.

Before you begin

Reduce or avoid the squat with knee or groin pain.

What you should feel

Work in the thighs and buttocks, with an easy inner-thigh stretch.

Benefits

Builds hip and thigh endurance.

Common mistakes

Forcing turnout or allowing knees to collapse inward.

Modifications

Use a smaller stance and shallow bend while holding a stable chair.

Prep Poses

Mountain Pose; gentle side steps

Follow-Up Poses

Mountain Pose

Related Content

Use a smaller stance and shallow bend while holding a stable chair.