Category: Standing
Level: beginner
Hold: 5–10 breaths
Type: Asana
Breath: Even breaths; exhale to sink half an inch deeper.

Goddess Pose

Utkata Konasana — "fierce angle posture"

Also known as: Horse Stance, Victory Squat

A wide squat with the toes turned out and arms in a goalpost shape. Goddess builds heat in the legs and opens the hips without needing much flexibility.

Step by step

1Step your feet wide apart and turn your toes out about 45 degrees.
2Exhale and bend your knees deeply, sinking your hips toward knee height.
3Track your knees out over your toes and keep your torso upright.
4Bring your arms to a goalpost shape, elbows at shoulder height, palms facing forward.
5Lengthen your tailbone down and draw your lower ribs gently in.
6Press evenly through both feet and keep the shoulders relaxed.
7To come out, press through the feet and straighten the legs on an inhale.

Benefits

✓ Strengthens the thighs, glutes, and calves
✓ Opens the hips and inner thighs
✓ Strengthens the core and lower back in an upright position
✓ Builds endurance during steady holds

Make it yours

· Practice with your back against a wall for support.
· Sit the hips onto a chair edge for a supported version of the shape.
· Bring hands to heart center for less shoulder work.

Take care

Keep the squat shallow if you have knee issues.
Rest the hands on the thighs if the shoulders fatigue.

This is general practice guidance, not medical advice. If something hurts, ease out of it.

Practiced in

Props that help here

Manduka PRO — The buy-it-once option — dense, stable, famously durable. Heavy, so it lives at home, which is where practice happens anyway. find one
Liforme Original — The grippiest mat we've used, with alignment markers that genuinely help beginners place hands and feet. Priciest of the three. find one

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