Goddess Pose

Last updated: December 21, 2023

What Does Goddess Pose Mean?

Goddess pose is a powerful posture for opening the hips and stretching the inner thighs and groin. It is also a strengthening posture, particularly for the lower body.

To enter this pose, begin standing in a wide stance with the toes turned out and the knees bent, bringing the lower body into a wide-legged squat. For a deeper variation, the heels may be lifted off the ground.

A variety of hand and arm positions may be used for this pose, including raising the arms overhead shoulder-distance apart or with the palms touching. The hands can also be placed in prayer position at the heart center or may rest on the hips or thighs. In another common arm position, the arms extend out at shoulder height and are bent at the elbows so the forearms are vertical, with the palms facing forward and the fingers pointing up.

The Sanskrit name for goddess pose is utkata konasana.

Goddess Pose


Yogapedia Explains Goddess Pose

Goddess pose is considered highly beneficial for the body because it strengthens the muscles of the legs, glutes, calves and ankles. It simultaneously stretches and opens the hips and chest and lengthens the spine. It is a powerful, warming and energizing posture, stimulating the respiratory and cardiovascular systems.

Due to the effect of this posture on the pelvis, and particularly the muscles of the pelvic floor, this posture is especially beneficial for pregnant women. It is said to help create more space in the pelvis, easing pregnancy and labor. It may be helpful for pregnant women to use a wall or a chair to support their balance in this posture.

Various modifications are possible for this pose such as placing the hands on a chair or practicing with the back against a wall for support.

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Goddess Squat

Goddess Squat Pose

Fierce Angle Pose

Fiery Angle Pose

Elevated Wide Squat

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