Goddess Pose - Utkata Konasana

Goddess Pose (front) - Iana Varshavska


Goddess Pose (Utkata Konasana or Rudrasana in Sanskrit), also referred to as the Fierce Angle Pose, is an empowering, intermediate-standing level pose. The Goddess Pose (Utkata Konasana) can also be part of yoga sequences intended for hips, the chest as well as groin. The practice of Goddess Pose, when part of a prenatal yoga sequence, helps to widen the uterus and prepare for delivery during pregnancy. Goddess Pose is considered a base pose as goddess pose variations can be derived from this pose. Goddess Pose helps boost energy in the body and hence can be included in flow yoga sequences.

Step-by-Step Instructions

Step 1
Start in Mountain Pose with the big toes together, heels slightly apart and arms alongside your body.
Step 2
With your hands on your hips, turn to the right and step your feet wide (about 4 ft) apart. Turn the toes to point outwards/away from the body.
Step 3
On an exhale, bend the knees so that they are in line with the ankles and lower your hips into a squat. Work towards bringing the thighs parallel to the earth.
Step 4
Extend the arms out to either side of the body with the palms facing down. Then rotate the arms so that the thumbs face upwards towards the sky. Bend the elbows to bring the fingertips facing upwards. The upper arms and forearms should be at a 90 degree angle from one another. *Modification: Prayer with the hands or hands resting on your thighs with palms facing up.
Step 5
Lengthen the tailbone down towards the earth as you press the hips forward and up. Create length in the spine. Engage the belly by gently drawing the navel in and up towards the spine. For added challenge you could rise up onto your tip toes or raise your hands up
Step 6
To release, bring your hands back to your hips, press into the feet to straighten the legs. Then, step the feet back together into mountain pose.

Benefits and Contraindications


Strengthens the hips, the lower back and the thigh muscles

Widens the uterus before pregnancy and helps during pregnancy.

Helps to broaden the chest and correct postural defects.

Massages the organs in the abdomen, particularly the kidneys, the ovaries, urinary system and the prostate gland.

Enhances the functioning of organs in the thorax and improves respiration.

Energizes the body, relieves stress and gives a general sense of well-being.

Can relieve menstrual pain and cramps


Should be avoided by those suffering from hip, ankle and knee injuries.

Shoulder problems

Photo poses in different angles


As you practice Rudrasana, be conscious of the feminine energy at work. This energy can be felt throughout your daily life, both as a part of this pose, and also in your alignment of feelings, practices, and mantras everywhere you go.

Frequently Asked Questions

How long should one hold the Goddess yoga pose?

Beginners may start by holding the pose for 30 seconds to a minute, and gradually building up to longer holds as their strength and flexibility improve

How does the Goddess yoga pose compare to other hip-opening poses?

The Goddess yoga pose is a more active and strengthening pose compared to other hip-openers like pigeon pose or lizard pose, which focus more on stretching and releasing tension in the muscles.

Is the Goddess yoga pose safe for individuals with knee injuries?

Individuals with knee injuries may need to modify the pose or avoid it altogether, as it can place strain on the knees. Modifications include using props for support or keeping the feet closer together.

How can the Goddess yoga pose be used to release tension in the hips and lower back?

By sinking the hips down towards the ground and engaging the inner thighs, the Goddess yoga pose can help to release tension and tightness in the hips and lower back.

Modifications & Variations

  • Goddess Pose With Namaste
  • Goddess Pose With Hands In Eagle Pose
  • Goddess Pose On A Chair
  • Revolved Goddess Pose
  • Revolved Goddess Pose With Hands On A Chair
  • Revolved Goddess Pose With Hands On A Block

Top Preparatory Poses

Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.