Asana In Focus: Utkata Konasana - The Goddess Pose

  • Utkata: powerful or fierce

  • Kona: angle

  • Asana: pose

As you practice Utkata Konasana, be aware Goddess energy and strength at work. This energy can be felt throughout your daily life, both as a part of this pose, and also in your alignment of feelings, practices, and mantras

  • Speak your truth with radical honesty

  • Fall in love with your whole self

  • Your inner voice is saying: “Listen and trust me!” 

Utkata Konasana also known as the Goddess Pose, is an easy pose to perform to help you harness the forces of the Universe while stretching and toning your core. This pose helps each of us connect to our inner diety


  • Stretches your hips, groin and chest

  • Tones and strengthens the core muscles

  • Strengthens the quadriceps and inner thigh muscles

  • Restores the shoulders, arms and upper back

  • Heats the body and increases circulation


Use caution if you have sustained a recent or chronic injury to the hips, legs or shoulders.

For shoulder injuries, place your hands together at heart centre.


  1. Take a wide but comfortable stance on your mat. Turn your toes out and your heels in, so your feet and knees turn out to the outer corners of your mat.

  2. Bend your knees deeply out the sides and sink your hips down to the height of your knees.

  3. Bring your arms out to shoulder height and bend your elbows so that your fingertips point skyward. Spread your fingertips wide apart from one another and activate the muscles across your back to hold your arms here.

  4. Engage your core muscles and draw your tailbone in the direction of the floor; keep your spine long and your muscles engaged.

  5. Stay here for 30 seconds to one minute, then step feet together into Mountain Pose.