Goddess Pose

Utkaṭa Koṇāsana

Read what the gnome says

Goddess Pose! Feet wide, toes turned out. Bend your knees and track them over your toes, like squatting in the garden. Tailbone slightly tucked, spine tall. Arms in cactus shape, elbows at shoulder height. Don't let the knees cave in. Feel those thighs? Smile, goddess.

Works on Quadriceps · Glutes · Adductors

How to do it

1. Step the feet wide and turn the toes out to the sides.
2. Bend the knees over the toes and lower the hips, like a gnome settling into a low stance.
3. Raise the arms into a cactus shape, elbows at right angles, and hold steady.

Common mistakes

• Don’t let the knees collapse inward.
• Don’t tuck the tailbone or arch the lower back.
• Don’t lift the shoulders toward the ears.

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

In ready-made sequences

Moon Salutation 6 min

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

Similar poses Standing

• Bear PoseBeginner
• Chair PoseBeginner
• Chair Pose with Prayer HandsBeginner
• Chair Warrior IBeginner
• Chair Warrior IIBeginner
• Chair-Supported TriangleBeginner