Utkata Konasana – Goddess Pose

 In Asana Pose Feature

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

Utkata Konasana – Goddess Pose yoga technique


  • Utkata = Powerful or Fierce
  • Kona = Angle


  • Stretches the hips, groins and chest
  • Strengthens and tones the core muscles, quadriceps and inner thighs, as well as the shoulders, arms and upper back
  • Heats the body and increases circulation
  • Creates more room in the pelvis

Modifications and Props

  • Rest both hands on the back of a chair.
  • Rest one hand along a wall to the side of the body.
  • Do the pose with your back against a wall.

Preparatory Poses

  • Warrior 2
  • 5 Pointed Star
  • Tadasana
  • Utthita Pārśvakoṇāsana
  • Trikonasana

Contraindications and Cautions

  • Chronic or recent injury to the hips, legs or shoulders

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