Utkata Konasana | Goddess Pose Steps

Utkata Konasana

Utkata Konasana


Sanskrit Name: Utkata Konasana (उत्कट कोणासन)

English Name: Fierce Angel/ Goddess Pose

Type of Yoga: Vinyasa

Level of Yoga: Basic

Duration: As per your capability or 30 to 60 seconds

Target Area: Shoulders and Thorax

Strengthens: Thighs, Calves, Ankles, and Vertebral Column

Utkata Konasana (उत्कट कोणासन) is basically a standing yoga asana that challenges the practitioner’s mind and muscles. During the practice of this asana, you need to raise the arms at your shoulder length, and thus the lower body goes directly in Wide-Legged Squat pose.

What Does It Mean By Utkata Konasana


What Does It Mean By Utkata Konasana?

The term Utkata Konasana has come from three Sanskrit language words

Where the first word is “Utkata (उत्कट)”, which means “Fierce or Powerful”

The second word is “Kona (कोण)”, which means “Angle”

And the third word is “Asana (आसन)”, which means “Yoga Pose”

In English, Utkata Konasana is known as The Goddess Pose or the Fierce Angle Pose. This yoga pose or asana offers benefits to several parts of our body, like groins, hips, chest, and abdomen. The Goddess Pose or Utkata Konasana is also fairly beneficial to women during pregnancy, as it strengthens and widens the uterus.

Preparatory Poses of Utkata Konasana:

How to Do Utkata Konasana


How to Do Utkata Konasana?

  • At first stand in Tadasana or Mountain Pose
  • Now from your standing pose take the right foot to your right
  • Turn the toes out
  • Now sinking the hips bend the knees until they are directly placed over the ankles.
  • Then lengthen the tailbone down
  • Now in this position frame the face with the arms.
  • You should keep the shoulders relaxed and thus away from the ears
  • In this position, breathe for minimum 3 deep breaths so that you can stay in this pose at least for 30 to 60 seconds

Beginner’s Tips


Beginner’s Tips:

In the beginning, you may find it difficult to maintain your balance

If this happens, you can practice this asana closer to one wall

To do this, stand so close to the wall that when you are in a sitting position, your tail (Tail-bone) Touch the wall and you have support.

If you have pain in your shoulder, instead of raising your hand, you can keep the hand only at the level of the shoulders.

Follow-Up Pose Of Utkata Konasana:

Precautions to Utkata Konasana


Precautions to Utkata Konasana:

If you have injuries to your knees or ankles, then do not do the Goddess pose or Utkata Konasana

Even if you have insomnia or headache problems, do not do Utkata Konasana.

If you have pain or injury in your lower back, do not do Utkata Konasana

Do not push beyond your physical capacity.

Benefits of Utkata Konasana


Benefits of Utkata Konasana:

  • Utkata Konasana or Goddess Pose/ Fierce Angle Pose stretches numerous muscles (hamstrings, groin, chest, and adductors)
  • This pose also helps in stretching the knees, hips, chest, shoulders, and ankles
  • It builds stability and strength within your lower body as well as your hips & spine
  • The Goddess Pose is helpful to females in improving their fertility as well as more helpful for pregnant females because this asana works for their pelvic and thus helps to open it for the childbirth.
  • Steady practicing of this Goddess Pose or Utkata Konasana will help you to keep your arthritis within control while stretching your sciatic nerve also to keep the problem of sciatica away.
  • This asana helps to keep your body balanced while triggering the first 3 chakras
  • The Utkata Konasana builds heat in your body and thus it also balances your body both externally and internally
  • It also increases your blood circulations


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