Goddess Pose (Utkata Konasana): Steps, Benefits, and Contraindications

Goddess Pose or Utkata Konasana or Vijaya Asana - Fitzabout

Goddess Pose, also known as Utkata Konasana or Kalyasana or Vijaya Asana, strengthens the thigh muscles, upper arms, and abdominal muscles.

Stand firmly in the Goddess Pose or Victory Squat and engage the vital center of existence — called the Japanese Hara — about 1 inch below the navel. Celebrate the strength, determination and focus.


Known as:Goddess Pose, Utkata Konasana, Kalyasana, Vijaya Asana, Fierce Angle Pose, Victory Squat Pose, Pose Dedicated to Goddess Kali
Sanskrit name:उत्कट कोणासन
IAST:Utkata Konāsana
Pronunciation:oot-KAH-tuh cone-AHS-uh-nuh
Type:Standing, Stretch, Hip Opener
Total time:30 to 60 seconds
Drishti:Nose (Nasagrai or Nasagre)
Chakra:Manipura Chakra, Swadisthana Chakra, Muladhara Chakra
Focus:Legs, spine, shoulders
Indications:Stress, arthritis, sciatica, reproductive organs, fertility, diaphragm muscles
Counterposes:Prasarita Padottanasana, Uttanasana, Garudasana
Preparatory poses:Tadasana, Supta baddha konasana, Eka pada utkatasana, Malasana, Standing Forward Fold, Chair pose
Follow-up poses:Temple pose, Skandasana, Tittibhasana, Warrior Pose I, Warrior Pose II, Warrior Pose III, Baddha Konasana, Utthita Parsvakonasana
Contraindications:Shoulder, ankle, hips, pelvis, knees, calves, hamstrings, or leg injuries, hypertension, pregnant women

Meaning + Origin

Utkata Konasana is derived from the Sanskrit name, which is made up of three words – Utkata + Kona + Asana:

  1. Utkata” = “powerful or fierce”
  2. Kona” = “angle”
  3. Asana” = “pose or posture”

It represents the divine femininity of the Hindu goddess Kali.

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The posture of Utkata Konasana resembles the fiery form of Kali, which she takes to kill the demons. Kali is often associated with power – feminine energy, creativity and fertility.

As you practice this yoga pose, be mindful of the feminine energy at work.

Through the Utkata Konasana, it invokes the powerful feminine energy within you and make you more beautiful and poised. This energy can be felt in the daily life, as a part of the pose, and also in the alignment of emotions, creativity, practices, and mantras wherever you go.

Benefits of Goddess Pose

Practicing Goddess Pose (Utkata Konasana) is a useful pose for building external and internal strength, it activates Manipura Chakra, Swadhisthana Chakra and Muladhara Chakra. As a result, the flow of Prana (energy, vitality, power) through the body becomes better, it removes all blockages and keeps the body in a balanced state while the various chakras are activated.

The pose also energizes the body and gives it an extra boost. Goddess Pose (Utkata Konasana) also helps a person to connect with their sensual side, and they experience bliss as a result. In addition, it also connects people with the feminine energy that is found all around us.

Good strengthening posture during pregnancy, and can help prepare the body for childbirth by creating spaciousness in the pelvis. However, the additional physical and mental benefits derived from this yoga pose are listed below:

  1. Physical Benefits:
    • Opens the shoulders, arms, quads, hamstrings, adductors, groin, and chest
    • Strengthens the spine, hips, calves, quads, hamstrings, and upper back
    • Stretches the hips, knees, ankles, and shoulders, quads, hamstrings, adductors, groin, chest, and sciatic nerve
    • Reduces arthritis and sciatica
    • Stimulates the pelvis, respiratory and cardiovascular systems
    • Improve fertility
    • Improves the functioning of the reproductive organs
    • Improves the alignment and posture
  2. Mental Benefits:
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Instructions to Goddess Pose (Utkata Konasana)

  1. Start in Mountain Pose (Tadasana), with arms at sides.
  2. On an inhale, step to the right so that feet are wider than hips. Toes point slightly. Exhale and bend the knees. Make sure the knees are over the ankles.
  3. While inhaling, raise the hands in the V-position. As you exhale, bend the elbows so that the upper arms are parallel to the floor at shoulder level and the forearms are straight up, palms facing forward with fingers together. Forearm and upper arms make an angle of 45°.
  4. The pelvis is neutral (not tipped forward or backward), and the shoulders are down and away from the ears.
  5. Stay in the pose for 30 to 60 seconds, feeling the “power center” get stronger with each breath.
  6. Return to Mountain Pose (Tadasana), keeping feet under hips and arms at sides.
  7. Repeat the process, if you can, widen the stance and bend the knees a little more, taking care that the knees stay over the ankles.
  8. Repeat the pose several times.

Precautions and contraindications

The practice of Goddess Pose (Utkata Konasana) requires strength of the legs, knees, hips and lower back, so this pose practice can be a challenge, you need to keep in mind the precautions and contraindications while practicing this yoga posture should keep.

These precautions and contraindications are explained below:

Surgery or injury

Avoid practicing this yoga pose if you are recovering from injuries or have recently had surgery on the shoulders, rib cage, hips, pelvis, knees, ankles and toes. Injuries to the hamstrings, quadriceps, calves, gluteus, pelvic floor, biceps and triceps, chest, groin muscles are forbidden, and exercises should either be done with care or avoided altogether to assess injury.

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Blood pressure

As the name suggests, the practice of this mudra is fierce as it stimulates the chakras, generating heat in the body. Therefore, people with a history of blood pressure should do it under the supervision of an experienced yoga teacher/instructor, or better hold it against a wall and for a short period of time.

Pregnant woman

Even though it is beneficial for pregnant women, care should be taken not to over-stress the pelvic region, especially during the last trimester, while practicing this yoga posture. The pose should be done under the guidance of a registered parental teacher/instructor.

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Co-founder Anjali Kumari - FITZABOUT

Written by Anjali Kumari. She is a certified yoga instructor, Diploma in Make up, Nails and Beauty, Diploma in Nutrition, Food, Science and Menu Planning. Anjali is the destination of choice for the latest updates, tips and resources in beauty, health and wellness, and all topics that mean the most to today’s woman. Whether it’s advice from a trusted expert or a DIY tutorial, she has it all. She is passionate and obsessive about science and how it can be applied in daily lifestyle. According to her, food is the best medicine and proper nutrition is the key to achieving good health and beauty. When she is not working, she likes to spend quality time with family and friends. She loves creating innovative, healthy recipes and healthy choices for foods to promote good health.

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