How to Do Utkata Konasana Pose | Goddess Pose

There is something so incredibly empowering about Goddess Pose. It’s one of those shapes that makes you feel instantly strong, grounded, and connected to your own inner fire. Whether you’re looking to build a bit of heat in the lower body or you just need a moment to reclaim your space, this pose meets you exactly where you are.

We love how Utkata Konasana works into the hips, thighs, and glutes, while also opening up the chest and heart. It’s a beautiful balance of fierce strength and soft grace. There’s no “perfect” depth here; it’s all about feeling into your own body and honouring what feels good for you today.

In this guide, we’ll walk through how to find your way into this powerful shape and explore why it’s such a favourite in our community.

How To Do Utkata Konasana (Goddess Pose)

Find your wide stance
Start by standing tall at the top of your mat. Step your feet out wide—about three feet apart—and turn your toes out toward the corners of your mat at a comfortable angle.

Sink into your squat
Take a lovely deep breath in, and as you exhale, bend your knees and sink your hips down into a squat. Aim to keep your knees tracking over your toes rather than letting them roll inward. If you’re practising this as a Yin Yoga hold, you might choose a higher squat and stay for 3-5 minutes.

Honour your depth
Lower your hips as far as feels right for your body today. You might find your thighs coming parallel to the floor, or you might stay a little higher—both are absolutely perfect. If you need a bit of extra support, you can always place a block under your sit-bones.

Connect with your centre
Bring your palms together at your heart centre, or if you’re feeling extra fiery, you can reach your arms out wide with elbows bent (cactus arms). Draw your belly button gently toward your spine to support your lower back and keep your spine feeling long and tall.

Breathe and soften
Soften your shoulders away from your ears and imagine a golden thread lifting you from the crown of your head. Stay here for a few deep, nourishing breaths, feeling the strength in your legs and the openness in your heart.

Rise up slowly
When you’re ready to come out, press firmly into your feet and slowly straighten your legs. Give your legs a little shake out and take a moment to notice how you feel.

The Benefits of Utkata Konasana (and Yoga in General)

Goddess Pose is such a powerhouse for the lower body. It builds incredible strength in your thighs, hips, and glutes, while simultaneously opening up the hips and groin. It’s a fantastic way to release that built-up tension we often carry from sitting at desks or driving, helping you feel more spacious and mobile in your everyday movements. Plus, the deep squat position is amazing for supporting your digestive system and pelvic floor health.

Beyond the physical, this pose is a beautiful way to shift your energy. Because it’s so grounding yet expansive, it helps to calm the nervous system and quiet a busy mind. When you stand tall in this wide stance, you’re inviting in a sense of confidence and resilience that stays with you long after you roll up your mat.

This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about tapping into that fierce, steady power that already lives inside you and remembering that you are capable of handling whatever life throws your way.

Explore More Yoga Poses

If you enjoyed this pose, you might also love:

• How to Do Tadasana Pose | Mountain Pose
• How to Do Virabhadrasana III Pose | Warrior 3 Pose
• How to Do Adho Mukha Vrksasana Pose | Handstand

Curious About Yoga Teacher Training?

This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.

You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.

Learn more about Yoga Teacher Training →

Always merrymaking,
Emma + Carla