Goddess Forward Fold

Utkaṭa Koṇāsana (forward fold)

Read what the gnome says

Goddess Forward Fold! Stand wide, toes turned out, knees over the ankles. Hinge forward from the hips with a long spine, hands to the floor or blocks. Keep the knees tracking over the toes. Breathe, relax the head. Folding goddess gnome.

Works on Adductors · Hamstrings · Glutes

How to do it

1. Step the feet wide, toes turned out, and bend the knees into Goddess Pose.
2. Fold forward from the hips and place the hands on the floor.
3. Keep the knees over the toes, lengthen the spine and breathe; hold.

Common mistakes

• Don’t let the knees collapse inward.
• Don’t round the back.
• Don’t put all the weight in the hands.

Benefits

• Builds strength and steadiness in the legs.
• Improves posture and balance.
• Wakes up the whole body: good early in a practice.

Take care: Go easy or skip if you have knee, ankle or hip pain, or feel dizzy. Keep a wall or chair within reach for balance.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Standing

• Bound Reverse WarriorIntermediate
• Chair Pose on TiptoesIntermediate
• Chair-Supported Warrior IIIIntermediate
• Dancer PoseIntermediate
• Dancer Pose with StrapIntermediate
• Dancing Shiva PoseIntermediate