Goddess Pose - Utkata Konasana

Goddess Pose. Peter Augustin/Stone/Getty Images

Also Known As: Horse Pose

Type of Pose: Standing, Hip Opener

Benefits: Strengthens the thighs and glutes, stretches the groin and inner thighs.


1. Stand with your feet about three feet apart (adjust as necessary depending on your height). Turn your toes out to a 45 degree angle.

2. Bend your knees, keeping the knees tracking over your ankles. This means you should be able to see your big toes on the inside on your knees if you look down.

Your knees may want to move toward one another. Keep them separated.

3. Keep your spine perpendicular to the floor. Imagine your butt descending straight down toward the ground.

4. Lift your arms. You can bring them straight over head or keep them parallel to the floor

5. The full version of this pose is with the thighs parallel to the floor. You may have to take your feet a bit wider to make that possible.

6. Stay three to five breaths, then straighten your legs.

7. Repeat twice more.

Beginners' Tips:

1. This pose is pretty intense on the inner thighs at first. Don't worry if you can't come into the full pose with the thighs parallel to the floor. Focus on keeping the knees moving apart instead of letting them knock together.

Advanced Tips:

There are a number of arm variations you can try.

1.  Eagle arms is one.

2, You can also bring your hands to the insides of your knees to encourage a deeper opening of the groin.

From here, dip one shoulder toward the opposite knee. Come back to center and do the other side.

Sequences That Include This Pose:

10 Poses for Back to School

Continue Reading