Goddess Pose
Utkata Konasana
About This Pose
Goddess Pose (Utkata Konasana), also known as Fierce Angle Pose or Victory Squat, is a wide-stance squat that embodies the fierce, powerful energy of the divine feminine. With feet turned out and knees bent deeply, the pose builds tremendous heat and strength in the lower body while opening the hips and groin. The pose challenges the thighs, glutes, and inner thighs simultaneously. Often practiced with arms in cactus position or overhead, Goddess Pose is both strengthening and empowering. The pose teaches practitioners to find power through groundedness and to embrace their inner strength.
Step-by-Step Instructions
- 1
Stand with feet wide, about 4 feet apart
- 2
Turn toes out to 45 degrees
- 3
Bring arms to cactus position or overhead
- 4
Exhale and bend knees deeply
- 5
Sink hips toward knee height
- 6
Keep knees tracking over middle toes
- 7
Stack spine vertically
- 8
Engage glutes and inner thighs
- 9
Hold for 5-10 breaths
- 10
Press through feet to rise
Alignment Cues
- Feet wide, toes turned out
- Knees bend toward 90 degrees
- Knees track over middle toes
- Spine stays vertical
- Tailbone draws down
- Core engaged
- Arms in chosen position
Benefits
- Strengthens thighs, glutes, and calves
- Opens hips and groin
- Builds heat rapidly
- Strengthens the core
- Empowering and energizing
- Improves circulation
- Builds mental determination
- Connects to inner power
Modifications
- Don't squat as deep
- Feet less turned out
- Hands on hips or thighs
- Back against wall
Variations
- Goddess twist
- Heel raises in goddess
- Pulsing movements
- Adding side stretch
Cautions & Contraindications
Cautions
- Keep knees tracking over toes
- Don't let knees collapse inward
- Engage core for lower back support
- Modify depth for knee sensitivity
- Keep chest lifted
Avoid this pose if you have:
- Knee injuries
- Hip injuries
- Groin strains
- Low blood pressure
Quick Facts
Primary Focus
legsSecondary Focus
Suggested Hold
30 seconds
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