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Day 25 Utkata Konasana 

Goddess Pose





Utkata Konasana  (oot-KAH-tuh cone-AHS-uh-nuh)

Squats are a great way to tone your lower body fast! This pose, commonly called ”Goddess Squat," is a standing, wide-legged squat that will challenge your muscles and your mind.

The Sanskrit name for this pose, "Utkata Konasana" (oot-KAH-tuh cone-AHS-uh-nuh), comes from three words:

"Utkata" — meaning "powerful" or "fierce"

"Kona" — meaning “angle"

"Asana" — meaning "pose"

This literally translates to "Fierce Angle Pose," and it can definitely feel fierce sometimes. The "angle" refers to the body's wide-legged stance; there are various arm positions you can take in the pose. Don't let the common name of the pose fool you — Goddess Pose is appropriate for all yoga students, including males! 

Goddess Pose will build outer and inner strength. If you’d like to deepen or lighten the pose, try these simple changes to find a variation that works best for you:

There are several arm variations. Choose the one that works best for your ability

Do the pose with your back against a wall.


This pose strengthens the entire lower body, including the glutes, hips, thighs, calves, and ankles. It opens the hips and chest, stretches the thighs, and elongates the spine. Goddess Pose helps to warm and energize the whole body. It improves balance, focus, and concentration. This pose also stimulates the respiratory and cardiovascular systems, while helping to relax the muscles of the pelvic floor. Goddess Pose is also highly beneficial for women who are pregnant, as squatting can create more room in the pelvis, making pregnancy, labor, and childbirth more comfortable. 

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