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Goddess Pose – Utkata Konasana

Pose Summary

Goddess Pose aka Utkata Konasana will truly awakens your inner Goddess. It is particularly beneficial to expecting mamas to prepare the body for childbirth. You can try out some of our Prenatal classes.

Yoga Collective - Goddess Pose – Utkata Konasana


Step 1

Start in Mountain Pose with the big toes together, heels slightly apart and arms alongside your body. 

Step 2

With your hands on your hips, turn to the right and step your feet wide (about 4 ft) apart. Turn the toes to point outwards/away from the body. 

Step 3

On an exhale, bend the knees so that they are in line with the ankles and lower your hips into a squat. Work towards bringing the thighs parallel to the earth. 

Step 4

Extend the arms out to either side of the body with the palms facing down. Then rotate the arms so that the thumbs face upwards towards the sky. Bend the elbows to bring the fingertips facing upwards. The upper arms and forearms should be at a 90 degree angle from one another.  

*Modification:  Prayer with the hands or hands resting on your thighs with palms facing up.

Step 5

Lengthen the tailbone down towards the earth as you press the hips forward and up. Create length in the spine. Engage the belly by gently drawing the navel in and up towards the spine.  For added challenge you could rise up onto your tip toes.

Step 6

Relax the shoulders away from the ears and draw the shoulder blades down the back. 

Step 7

Soften gaze out to the horizon. 

Step 8

To release, bring your hands back to your hips, press into the feet to straighten the legs. Then, step the feet back together into mountain pose. 


  • Strengthens the glutes, hips, thighs, calves, and ankles
  • Stretches the hips and chest, thighs, 
  • Promotes balance and concentration. 
  • Stimulates the respiratory and cardiovascular systems
  • Great posture to prepare the body for pregnancy, labor, and childbirth more comfortable.


Leg, hip, back or shoulder injury