Flow Study: Goddess Pose
Goddess Pose, or Utkata Konasana, is from Sanskrit words “Utkata” (powerful or fierce), “Kona” (angle), and “Asana” (posture), translating literally as “fierce angle pose.” A powerful, heat-building posture, Goddess pose strengthens the legs, hips, glutes, and ankles, and promotes balance and stability. Goddess Pose is a good preparatory pose for standing poses such as Warrior I and Warrior II which activate and challenge the legs and hips. In many traditions, Goddess Pose is considered a celebration of feminine energy, strength, and empowerment. The energy of the Divine Feminine symbolizes qualities of nurture, creativity and intuition. Furthermore, Goddess Pose can be useful for pregnancy by supporting pelvic alignment (this pose encourages a neutral spine and boosts circulation), which could help make pregnancy, labor, and childbirth more comfortable.
How to Do Goddess Pose
Begin by standing at the long edge of your mat with your feet wide, about 3 feet or one leg’s length apart. Turn your toes and legs slightly out.
Bend your knees deeply, bringing them over the ankles, ensuring your knees track in line with your toes. Lengthen your tailbone towards the mat and engage your core by pulling your belly towards your spine.
Bring your palms together in front of your heart in a prayer position.
Breathe deeply in this pose, checking that your heart is aligned over your pelvis for optimal posture and balance.
Goddess Pose Variations
There are several variations for your arm position in Goddess Pose, including:
Cactus or goalpost arms (with arms stretched out to the side, elbows bent at a 90-degree angle, palms shining forward) can help build strength in the upper back.
Eagle arms (with arms wrapped around each other in front of the body) can help open and stretch the shoulders.
One hand to the belly and one hand to the heart (as in the image below) can promote centering and mindfulness in this pose.
You can also try moving between Star Pose and Goddess Pose—lengthening the legs and stretching the limbs open in Star and bending the knees and elbows in Goddess—to play with expanding and contracting your muscles and your energy.
Journal Prompts for Practicing Goddess Pose:
What does “feminine energy” mean to you, and what aspects of feminine energy could you use more or less of?
What does it look and feel like for you to feel empowered in your body?
How do you feel in Goddess Pose? Strong, vulnerable, powerful? Describe the feeling.
