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Yoga Styles & Poses


The Goddess Pose, or Utkata Konasana in Sanskrit, is a graceful yoga posture that embodies feminine strength, power, and openness. In this pose, the practitioner stands with legs wide apart and toes turned outward, lowering into a deep squat while keeping the spine long and the chest lifted. The arms are typically extended outward at shoulder height or brought into a prayer position at the heart center. The Goddess Pose evokes imagery of a strong and compassionate deity, radiating a sense of inner poise and confidence. It invites practitioners to embrace their divine feminine energy, cultivating both physical and emotional balance while honoring the sacred connection between mind, body, and spirit.

How do you do Goddess?

Step 1.

Stand with your feet separated wide, turning the toes out and heels in.

Step 2.

Bend your knees deeply in the direction of toes, finding external rotation of thighs to open the inner thigh line and stack knees over ankles.

Step 3.

Keep the weight evenly distributed over right and left feet, and also between the ball of the foot and heel to activate inner thighs and inner arches of feet.

Step 4.

Cactus / goal post arms, bringing elbows in line with shoulders, palms facing out.

Step 5.

Maintain a length in the spine, drawing up with the waist, reaching tailbone down, crown of head to sky.

Benefits of Goddess

Promotes a more neutral pelvic position, which is essential for maintaining good posture.
Increases hip strength and flexibility: stretches the hip flexors, groin, and inner thigh muscles. Tightness in these areas can contribute to poor posture by pulling the pelvis out of alignment.
When performed with proper spinal extension and alignment, and a gentle opening of the chest and shoulders, this pose supports a more upright posture, helping to further counteract the effects of prolonged sitting and slouching.
Strengthens your leg muscles, and improves ankle mobility to increase range of movement in the lower body which can force compensatory movements in other joints, such as the knees and hips.

Variations of Goddess

Arm variations: cactus arms, hands to hips, eagle arms
Sway side to side or twist left and right
Hands to knees drop a shoulder to gaze past opposite direction

Other Yoga Poses to Try

  • The Downward Dog yoga pose, known as “Adho Mukha Svanasana” in Sanskrit, has a rich history rooted in ancient yoga traditions. The pose finds its origins in the practice of Hatha Yoga, a branch that focuses on physical postures to

  • The 4-Limbed Staff yoga pose tones the arms, strengthens the core, increases upper body strength, and prepares the body for arm balances and inversions.

  • The forward fold yoga pose, also known as Uttanasana, is a fundamental posture that embodies a gentle surrender and deep release within the practice.


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