The Goddess Pose, or Utkata Konasana in Sanskrit, is a yoga pose that embodies feminine strength, power, and openness. This graceful pose has the practitioner standing with legs wide apart and the toes turned outward. The arms can be extended outward or kept in a prayer position. It’s a pose that truly invites the divine feminine energy in, cultivating a 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
- 18Jan
Downward Facing Dog
The Downward Facing Dog yoga pose, known as Adho Mukha Svanasana in Sanskrit, is considered one of the most fundamental yoga poses. This pose can be used throughout the practice, whether in a Sun Salutation sequence or as a transition
- 22Jan
4-Limbed Staff Pose
Chaturanga Dandasana, or Four-Limbed Staff Pose, is a 2,000-year-old foundational yoga posture in which the body is held parallel to the ground, supported by hands and feet with elbows bent at right angles.
- 22Mar
Forward Fold
Forward Fold, also known as Uttanasana in Sanskrit, is a fundamental posture for the practice. With feet hip-width apart and the upper body surrendering to the ground, this yoga pose offers a deep stretch and release in the hamstrings, calves,