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Utkata Konasana (Goddess Pose)

Updated: Apr 10, 2023

Utkata Konasana (Goddess Pose), where utkata, translates to fierce or powerful, kona to angle and asana to pose. The Goddess Pose originates from the Hindu Goddess Kali who represent divine feminine energy, the shakti, as she is mostly depicted while in a squatting position.





How to perform Utkata Konasana (Goddess Pose)?

  1. Start standing in Tadasana. Seperate your legs one by one while drawing your hips backwards, bending the knees to a 90 degree angle. Feet should point outwards and be aligned with your knees.

  2. Raise your hands to "cactus arms" while softening your shoulders, keeping your gaze in front of you. Keep your dristhi forward.

  3. Come out of the pose on an exhale, staightening your legs and keeping your hands on your hips. Press into the feet and go back to Tadasana.


Modifications

Resting your hands on your hips. Sitting on a chair with cactus arms. If you have a bad balance, practice towards a wall.


Benefits
  • Strengthens hips and legs

  • Works on your balance

  • Concentration

  • Confidence


Contraindications
  • Knee issues

  • Hip issues


Chakras

Sacral Chakra (Swadisthana Chakra)

Root Chakra (Muladhara Chakra)


Elements

Water

Earth


Doshas

Pitta

Kapha


Dristhi

Forward




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