Utkata Konasana – The Goddess Pose

Utkata Konasana or the Goddess Pose is also known as the Fierce Angle Pose. In Sanskrit, Utkata means fierce, Kona means angle and Asana means a pose. Utkata Konasana, also called the Goddess Squat Pose benefits the hips, the abdomen, chest, groins and leg muscles.

Utkata Konasana is easy to perform and is excellent practice for women to widen and strengthen the uterus before and during pregnancy.


How to do Utkata Konasana (The Goddess Pose)?

  1. Stand erect with the hands hanging freely on the sides.
  2. Take the feet apart for about 3 to 4 feet depending on your comfort.
  3. Turn your feet outwards with the toes pointing away from the body and the heels resting closer to the body.
  4. Now bend your knees to the extent that you can go. Ideally, the thigh should become parallel to the ground.
  5. Bring together both your palms in the Namaskara gesture and place it firmly touching the chest. Alternatively, other variations include placing the hands parallel to the ground with the palms facing upwards.
  6. Pull your shoulder slightly backwards, pushing the chest forward. Hold your head high and gaze forward.
  7. Breathe normally and deeply in this position. During exhalation contract the abdomen and press the lower back down and feel the pressure on the hips and the tail bone, pulling the thighs backwards. Maintain this position for as long as you are comfortable.
  8. To release the pose, first rotate the heels and make the toes to face forward. Simultaneously raise yourself up and make the knees straight. Bring down your hands and bring the feet together again.


Benefits of Utkata Konasana (The Goddess Pose)

  1. Utkata Konasana strengthens the hips, the lower back and the thigh muscles
  2. It widens the uterus before pregnancy and helps during pregnancy.
  3. Utkata Konasana helps to broaden the chest and correct postural defects.
  4. This asana massages the organs in the abdomen, particularly the kidneys, the ovaries, urinary system and the prostate gland.
  5. Utkata Konasana enhances the functioning of organs in the thorax and improves respiration.
  6. It energizes the body, relieves stress and gives a general sense of well-being.
  7. It can relieve menstrual pain and cramps.


Precautions to follow

Utkata Konasana should be avoided by those suffering from hip, ankle and knee injuries. You should not have any shoulder problems either. When widening your legs do not go beyond your limit.