Goddess Pose (Utkata Konasana)

A wide-legged squat with turned-out feet, Goddess Pose builds heat and strength in the inner thighs, glutes, and quadriceps while opening the groin and hips. It cultivates a sense of power and groundedness, making it a popular choice for strength-building sequences and flows with a feminine or earth-centered theme. The torso stays upright and the arms spread wide or reach overhead, amplifying both the challenge and the expansive feeling of the pose.

Cues

• Turn your feet out to roughly 45 degrees and bend the knees so they track directly over your second and third toes.
• Sink the hips toward knee height, keeping the tailbone dropping down rather than jutting back.
• Lift the chest and draw the shoulders away from the ears, spreading the arms wide or raising them overhead with bent elbows.
• Breathe fully into the belly and stay for several breaths, letting the inner thighs release and the hips deepen.