Power up in Goddess Pose: Utkata Konasana

Utkata KonasanaGoddess Pose - Beginner Standing Hip Opener

oot-KAH-tuh cone-AHS-uh-nuh
utkaṭa (उत्कट) = Wild, Intense, Fierce 
Koṇā (कोणा)= Angle
Asana (आसन) = Pose, Posture, Seat
(www.wisdomlib.org)
This posture is a wide leg squat. The pose is often referred to as Goddess Pose and highlighted for its more fierce representation of divine feminine energy. The pose has several different names depending on the yoga lineage or tradition, such as sumu pose or horse stance (Vatayahasana). We will stay with goddess pose as the root of the word utkata is also the base of (Utkatasana) the chair pose and in its simplest form this is a wide leg chair pose. Moreso, horse pose(Vatayahasana) shows up in reference to a more complicated variation found in the intermediate series of ashtanga yoga as set by Phathabhi Jois and as such we will leave that name for the more complex variation. 

Utkata konasana is an incredible power pose. It can build energy in the physical body and confidence in the emotional body.
How to do utkata konasana

1. Begin in mountain pose (Tadasana) and step the feet wide apart (approximately 3-4 feet) with the toes turned out.
2. Bend your knees and track the knees over the direction of the turned out toes. 
3. Reach your arms out to shoulder height and bend the elbows (arms will look like goal posts). Engage the space between the shoulderblades to draw the arms wider and expand across the front of the chest.
4. Engage the pelvic floor and the belly (mula bandha and uddiyana bandha), lengthen the low back as you scoop the tailbone downward (posterior tilt of the pelvis). 
5. Maintain the length of the spine and hold the pose for 5-10 deep breaths.
   
   Variations and Modifications
   Goddess Pose with a twist- Great inner thigh opener and spinal release.

​Goddess Pose- Temple variation- Arms overhead with hands in Kali Mudra

Goddess Pose- Hands in Anjali, add a heel lift

Benefits

• Stretches the hips, inner thighs and groin. The pose will also stretch different aspects of the chest and shoulders depending on the arm variation.
  
• Improves balance.
  
• Strengthens the legs, thighs, outer hips, core, and pelvic floor.
  
• Improves circulation. 
  
• Builds heat in the body.
  
• Stimulates the first chakra aka root chakra (muladhara)and the second chakra aka sacral chakra (svadhisthana).
  

Common pitfalls and contraindications

• The knees may drift inward if the inner thighs are tight or the outer hips are weak. Work to keep the knees in line with the turn out of the toes.
  
• The wider and lower the stance the more extreme the angle becomes and the more intense the workload on the quads will be. Start more narrow and higher until strength and mobility increase and then get incrementally deeper into the fierce angle of the final pose over time. 
  
• There is a tendency to lean the chest forward. To increase the work on the thighs and strengthen the back keep the chest lifted as you sit into the posture. 
  

Preparatory posesReclining Bound Angle Pose (Supta Baddha Konasana)
Happy Baby Pose (Ananda Balasana) 
5 pointed Star Pose 
References
Utkatasana. www.ashtangayoga.info, Retrieved 6 August 2020.
Kona www.wisdomlib.org Retrieved 4 August 2020
Swenson, D. (1999) Ashtanga Yoga, the Practice Manual. (6th Edition) (Woodruff, C, Ed.). Houston, TX, United States of America. Ashtanga Yoga Productions.

About Chris Loebsack

• ​Chris Loebsack, 500 E.R.Y.T,  fell in love with yoga in 1995 and began teaching in 2003. Chris uses the power of yoga to create a space for students that cultivates trust, playfulness and Divine connection with themselves and with community. Living by her mantra, Clarity, Integrity and Love, she draws upon her partner yoga practice to share the healing power of touch and safe intimacy. A passion for discovering subtlety in movement has lead Chris to deepen her education with the Anatomy Studies for Yoga Teachers® kinesiology program. Her playful yet focused classes are filled with user friendly gems of applied anatomy leaving students with a greater understanding of how to find comfort and space in their bodies and smiles beaming across their faces. She encourages teachers to set a higher standard of excellence through knowledge and has become a valuable mentor to many upcoming yoga educators. 
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