Traditional

Goddess Pose

Utkata Konasana

Turn the feet out, bend the knees, and lower into a wide squat.

Benefits: Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for feeling steady and present.
Props: No-props
Hold Time: 5 to 8 breaths
Cautions and Contraindications: Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.
Entering Goddess Pose: Step the feet wide and turn the toes out. Bend the knees so they track over the toes. Lift the arms to shoulder height or cactus the elbows. Take a steady inhale to create length, then use the exhale to settle into the final shape.
Exiting Goddess Pose: Straighten the legs. Turn the toes forward if needed and step the feet back in. Pause in a neutral position for a moment before continuing.