Goddess Twist
Parivrtta Utkata Konasana
About This Pose
Goddess Twist (Parivrtta Utkata Konasana) adds spinal rotation to the already powerful Goddess Pose stance. Standing with feet wide and toes turned out, knees bent in a deep squat, the torso rotates while maintaining the strong foundation of the lower body. This combination builds tremendous leg strength—particularly in the inner thighs, glutes, and quadriceps—while also creating spinal mobility and core engagement. The twist adds the detoxifying benefits of rotational movement to the strength-building power pose. Goddess Twist embodies the fierce, powerful energy of the divine feminine while demanding focus and determination. It is commonly used in Power Yoga and strength-focused sequences.
Step-by-Step Instructions
- 1
Stand with feet wide apart, about 3-4 feet
- 2
Turn toes out to 45 degrees
- 3
Bend knees deeply, sinking into a wide squat
- 4
Keep knees tracking over the middle toes
- 5
Place hands on thighs or bring to prayer at heart
- 6
Inhale to lengthen the spine
- 7
Exhale and rotate the torso to the right
- 8
If hands are on thighs, press into the left thigh for leverage
- 9
Keep the hips low throughout the twist
- 10
Hold for 5 breaths
- 11
Return to center and twist to the other side
Alignment Cues
- Feet wider than hip-width, toes turned out
- Knees bent deeply, tracking over toes
- Thighs parallel to the floor if possible
- Spine stays long and tall before and during twist
- Hips remain low—don't rise up to twist
- Shoulders stay level
- Twist initiates from the thoracic spine
Benefits
- Builds strength in thighs, glutes, and inner thighs
- Creates spinal rotation and mobility
- Opens the hips and groin
- Strengthens the core through rotational stability
- Builds heat and energy in the body
- Improves balance and focus
- Combines strength work with flexibility
- Empowering and energizing
Modifications
- Don't squat as deep if knees are sensitive
- Keep hands on thighs for support
- Reduce the twist rotation
- Practice against a wall
Variations
- Add arms overhead in the twist
- Pulse in the squat while twisted
- Add a side bend to the twist
- Flow between both sides dynamically
Cautions & Contraindications
Cautions
- Keep knees tracking over toes
- Don't let knees collapse inward
- Maintain the squat depth while twisting
- Keep the spine long before rotating
- Avoid if knees are bothered by wide squats
Avoid this pose if you have:
- Knee injuries
- Hip injuries
- Spinal disc problems
- Low blood pressure
- Groin strains
Quick Facts
Primary Focus
legsSecondary Focus
Suggested Hold
30 seconds
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