GoddessSave PDF
Utkata Konasanana
oot-KAH-tah ko-NAH-sah-nah
Strengthens legs, opens chest and hips
Stimulates respiratory system
Builds focus and balance
How to perform Goddess
- Stand with your feet together. Step your feet 3 apart with an exhale, pointing your toes diagonally outward.
- Lift your arms with an inhale, bringing your upper arms parallel to the floor and forearms vertical, hands facing forward. Spread your fingers wide.
- Lower into a squat with an exhale. Point your tailbone toward the floor. Draw your knees back so that they’re aligned over your ankles. Lift your chest and soften your shoulders.
- Hold the pose and take slow, deep breaths.
- Release your arms with an exhale and straighten your legs. Step your feet together.
Alignment cues
- Externally rotate inner thighs
- Align knees over ankles
- Point tailbone toward floor
- Keep torso vertical
- Soften shoulders
Modification: Rest your hands on your hips.
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More yoga poses to discover
Goddess (Utkata Konasanana in Sanskrit) is a beginner yoga pose that belongs to the hip openers and standing categories. This asana targets glutes & hip flexors and quadriceps, and also involves ankles, calves, chest, knees and spine muscles. Goddess stimulates respiratory system; strengthens legs, opens chest and hips and also builds focus and balance. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!
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Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
