Goddess Pose

Utkata Konasana (Goddess Pose), referred to as the Fierce Angle Pose, is an beginner-friendly standing level yoga pose. The pose appearance is very simple where you spread your feet apart and come into a wide-legged squat bending your knees at a 90-degree angle.

Utkata Konasana Basics

Sanskrit PronunciationUtkata Konasana
(oot-KAH-tuh cone-AHS-uh-nuh)
MeaningUtkata = fierce
Kon = angle
Asana = pose
Pose TypeSquat 
Pose LevelBeginner
Style of yogaHatha Yoga
Other NamesFierce Angle Pose
StretchesThighs, hips, and groin
Strengthening Vertebral column, Lungs
Duration30 second to 3 minutes


The word Utkata Knoasana is derived from Sanskrit, which means powerful angle. Utkata means powerful or fierce, Kona stands for angle, and Asana means yoga pose. As the name suggests, this pose seems like a goddess. This Pose helps boost energy in the body. It builds heat in the body and also balances the body both internally and externally.

This pose is amazing! that represents the divine femininity of Hindu goddess Kali. Through goddess pose, we get in touch with the divine feminine that is extremely beneficial for pregnant females as it works for the pelvic floor and helps open the hips for childbirth. It also helps with stability empathy, passion, adaptability, as a woman when she grows further into her pregnancy.

Goddess Pose also helps to open, and activate the following Chakra (s):

  • Sacral Chakra (Swadisthana Chakra)
  • Root Chakra (Muladhara Chakra)


Goddess Pose also helps in Chatrumukha Mudra, where place both hands in front, with fingers spread and bring the tips of each opposite finger together until they touch.

Practice Guide for Utkata Konasana (Goddess Pose)

The guide begins with an introduction to the pose, highlighting its significance in yoga practice and its potential benefits for the body and mind.

Preparatory Pose

Steps to do Goddess Pose

  • To come into Goddess Pose , first stand in Mountain Pose (Tadasana). In this posture, make a distance of about 3 feet between your legs and keep them parallel.
  • Now inhale and bring the hips down while bending the knees and legs. The style of coming down should be as if you are sitting on a chair.
  • Go down as far as you can without losing balance, just make sure that the knee does not come in front of your foot.
  • Take one to two breaths in this asana and strengthen your balance.
  • Now while inhaling, raise both the hands up and try to stand straight.
  • Now look straight ahead while keeping the chin parallel to the floor. And press evenly with the soles of both feet.
  • Inhale and exhale a total of 5 times so that you can remain in this posture for 30 to 40 seconds. And pay attention to the stretch on the knees and ankles.
  • Gradually, as your body begins to gain strength and flexibility, you can increase it, including – do not exceed 90 seconds.
  • To come out of the most extreme pose, extend both your legs, lower both your arms or hands and come back to mountain pose.

Goddess Pose Beginners Tips

In the beginning you may find it difficult to maintain your balance. If this is happening to you too, then you can easily do it near the wall and at a distance of about 2 feet. For this, you have to keep your back at such a distance from the wall that when you are in the squat position, your tailbone touches the wall so that your balance does not get disturbed and you get support.

If your balance gets disturbed while raising your hands, then either open your hands parallel to the shoulders or bring your hands to the heart chakra and make a Namaskar posture.

Follow-up Poses

Benefits of Goddess Pose

  • Utkata Konasana is a useful pose for building external and internal strength. This mudra activates three chakras, i.e., the Root (Mooladhara) Chakra, the Sacral (Swadishthan) Chakra, and the Navel/Solar Plexus (Manipur) Chakra.
  • This half squat yoga pose opens up the quadriceps, hamstrings, knees and ankles, strengthening the various parts of your lower body.
  • Goddess Yoga pose tones your lower and upper body. If you are looking to try different forms of yoga, then doing this pose as a yoga pose can be very beneficial for the body.
  • Utkata Konasana invigorates the body and gives it an extra boost. This yoga posture helps a person to connect with their sensual side and the result makes them feel blissful.
  • It stimulates your pelvis which improves the functionality of the reproductive organs.
  • Squat yoga pose helps women to improve fertility and is more beneficial for pregnant women, as it works for the pelvic floor and helps to open the hips for childbirth.


  • Blood pressure patients will practice under restraint and guidance.
  • Pregnant women should not practice in the third trimester.
  • Anyone with shoulder, spine, hip, knee and ankle injuries should not practice.
  • Anyone with stomach energy will avoid the practice.


Utkatasana is a challenging, powerful, energizing, and stimulating standing yoga posture that helps tone your body and strengthens the muscles.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional