Goddess Pose is a wide-stance squat with the knees bending in the direction of the toes. Choose a shallow depth, keep a chair or wall nearby, and avoid forcing the feet or knees into a fixed angle.
What is Goddess Pose?
Utkata Konasana is commonly taught as a wide-legged squat. Stance width, toe angle, and arm position vary among teachers; no single depth is required.
How do you practice a shallow Goddess Pose?
Stand near a wall or sturdy chair for balance support.
- Step the feet wider than hip distance and turn the toes outward only as much as feels natural.
- Bend the knees slightly, keeping them generally oriented in the same direction as the toes.
- Keep the torso upright only as long as that is comfortable; hands may rest on the hips or chair.
- Hold briefly while breathing normally.
- Straighten the legs and step the feet closer together slowly.
How can you modify Goddess Pose?
Use a smaller stance, shallower knee bend, or a chair behind you. Keep the hands supported instead of raising the arms.
When should you stop or modify?
Stop for sharp knee, hip, ankle, or back pain, dizziness, or balance difficulty. This is a draft without named teacher review.
Common question: How wide should my stance be?
Choose a width that feels stable and lets the knees bend without strain.
References and further reading
These references provide general context. They do not validate every cue on this page or replace instruction from a qualified teacher.
- Yoga: Effectiveness and Safety National Center for Complementary and Integrative Health (NCCIH). General context on yoga safety and adapting postures; not pose-specific instruction.