Standing
Goddess Pose
Utkata Konasana
A wide-legged squat with toes pointing outward and knees tracking over the toes, arms raised with elbows bent at 90 degrees. It tones the lower body and opens the groin.
- ·Strengthens legs
- ·Opens hips and chest
- ·Builds heat and endurance
Instructions
- 1Stand with your feet wide apart, roughly three to four feet, and turn your toes out at a 45-degree angle.
- 2Exhale and bend your knees deeply, tracking each knee directly over the middle toe.
- 3Bring your thighs as parallel to the floor as your flexibility allows, without collapsing the arches.
- 4Raise your arms to shoulder height, bend the elbows at 90 degrees, and spread your fingers wide.
- 5Lift the crown of your head, draw your tailbone slightly down, and engage your core.
- 6Hold for 5–8 breaths, pressing through the outer edges of your feet to stay grounded.
Contraindications & precautions
- ⚠Knee injury or chronic knee pain — the deep squat places high load on the knee joint; use a lesser range of motion or sit on a chair instead.
- ⚠Hip or groin strain — wide external rotation can aggravate the inner thigh and groin; reduce the stance width and toe turnout accordingly.
- ⚠Second and third trimester of pregnancy — as the belly grows, balance and pelvic pressure increase; practice near a wall for support and avoid if symphysis pubis pain is present.
