Goddess Squat

utkata konasana

Pronunciation: oot-KAH-tuh cone-AHS-uh-nuh

Level: Beginner


1. From a standing position with the feet 3 feet apart, bend the elbows at shoulder height and turn the palms facing each other. Turn the feet out 45 degrees facing the corners of the room, and as you exhale bend the knees over the toes squatting down.

2. Press the hips forward, press the knees back. Drop the shoulders down and back and press the chest toward the front of the room. Keep the arms active, as if they were holding a big ball over your head. Look straight ahead with the chin parallel to the floor.

3. Breathe and hold for 3-6 breaths.

4. To release: inhale and straighten the legs, reaching the fingertips to the ceiling, then exhale the arms to the sides.

Benefits + Contraindications

Benefits: Goddess Squat pose opens the hips and chest while strengthening and toning the lower body. Goddess pose stimulates the uro-genital, respiratory and cardiovascular systems.

Contraindications: Recent or chronic injury to the legs, hips or shoulders.


Use one or more of the following postures to build a sequence leading up to this pose: Five Pointed Star, Mountain.
Use one or more of the following postures to build a sequence ending after this pose: Five Pointed Star, Mountain, Standing Angle, Standing Yoga Mudra.

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