Step-by-Step Guide: How to Do the Goddess Asana

Discover the beauty and power of the Goddess Asana with our step-by-step guide that will help you master this empowering yoga pose.

Benefits of the Goddess Asana

The Goddess asana, also known as Utkata Konasana or the Goddess squat, offers numerous benefits for both the mind and body.

This powerful yoga pose helps to strengthen and tone the legs, hips, and glutes, making it a great exercise for improving lower body strength and stability.

The wide-legged stance of the Goddess asana also stretches the inner thighs and groin, helping to improve flexibility in these areas.

In addition to the physical benefits, the Goddess Asana also helps to cultivate a sense of power, confidence, and empowerment. The wide stance and strong posture of the pose can make you feel grounded and strong, enhancing your overall sense of self.

Regular practice of the Goddess asana can also help to improve balance and posture, increase energy levels, and relieve tension and stress.

By incorporating the Goddess asana into your yoga practice, you can experience a wide range of physical, mental, and emotional benefits.

Preparation and Warm-Up

Before attempting the Goddess asana, it is important to properly prepare your body and warm up your muscles.

Start by standing with your feet hip-width apart and take a few deep breaths to centre yourself.

Next, perform some gentle warm-up exercises to loosen up your hips and legs. You can try dynamic stretches like leg swings, hip circles, or gentle squats to warm up these areas.

It is also a good idea to warm up your upper body by performing some shoulder rolls, neck stretches, and arm circles.

Once you feel adequately warmed up, you can move on to practising the Goddess asana.

Step-by-Step Instructions

To perform the Goddess asana, follow these step-by-step instructions:

1. Start by standing at the top of your mat with your feet wider than hip-width apart, toes pointing outwards.

2. Bend your knees and lower your body into a squat position, keeping your spine straight and your chest lifted.

3. Bring your hands to your heart centre in a prayer position, pressing your palms together firmly.

4. Take a deep breath in, and as you exhale, press your elbows against your inner thighs to open up your hips.

5. Engage your core muscles and lengthen your spine, keeping your tailbone tucked in.

6. Hold the pose for 5-10 breaths, focusing on deepening your breath and maintaining a steady and strong posture.

7. To release the pose, straighten your legs and bring your feet back to hip-width apart.

8. Shake out your legs and take a moment to notice how you feel.

Repeat the Goddess asana for 3-5 rounds, gradually increasing the duration of each round as you become more comfortable with the pose.

Modifications and Variations

The Goddess asana can be modified or varied to suit different levels of flexibility and strength.

If you have limited flexibility in your hips or knees, you can place a block or folded blanket under your sit bones to provide support and make the pose more accessible.

For a deeper stretch in the inner thighs and groin, you can bring your elbows to the inside of your knees and press gently to open up the hips further.

If you want to challenge yourself and add more intensity to the pose, you can try lifting your heels off the ground and balancing on the balls of your feet.

Remember to listen to your body and only go as far as feels comfortable for you. It’s important to respect your limitations and avoid any pain or discomfort.

Tips for Practicing Safely

To practice the Goddess asana safely, keep the following tips in mind:

1. Warm up properly before attempting the pose to prevent injury and prepare your body for the movement.

2. Engage your core muscles and keep your spine straight throughout the pose to maintain stability and prevent strain on the lower back.

3. If you have any knee or hip issues, modify the pose or consult with a qualified yoga instructor for guidance.

4. Listen to your body and take breaks as needed. If you experience any pain or discomfort, ease out of the pose and rest.

5. Breathe deeply and mindfully throughout the pose to enhance relaxation and focus.

By practising the Goddess asana with awareness and respect for your body, you can safely enjoy its many benefits.


Quinta Carvalhas - The Green Farm, is a Luxury Farm Stay & Retreat Venue in Portugal. A holistic well-being haven that offers unique experiences for Body, Mind and Soul. Yoga, Reiki, Horse Therapy, Massage, Vegetarian Food.

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