Utkata Konasana

Utkata Konasana for leg strength

Hello friends, let’s talk about Utkata Konasana today that helps in building leg strength and will get you warm, toned, and centered rather quickly.

This yoga pose is also referred to as Fierce Angle pose. This pose is a perfect go-to pose if you are willing to take up something that will give you an immediate boost of energy.

Utkata: “powerful or fierce”; Kona: “angle”; asana: “posture”

You can also include this pose in your everyday yoga session if you have prolonged sitting hours during work and classes.

Goddess Pose is like the mighty sister of Squat Pose (Malasana). Let’s see how you can perform this pose.

Utkata Konasana

Perform Utkata Konasana like this

Utkata Konasana (Goddess Pose) is a beginners level pose that invites one to take up all the space one needs.
Here is how you can perform this yoga pose:

Utkata Konasana
  1. Start at the top of your mat in mountain pose (stand tall with your big toes touching, heels slightly apart, hands at your sides, palms facing forward).
  2. Step your left leg back 3–4 feet, and, pivoting on your heels, turn to face the side of your mat. Your feet should be parallel.
  3. Turn your toes outward to 45 degrees, and bend your knees until your thighs are parallel with the floor.

    Your knees should track over your ankles without caving inward or bowing outward.

  4. Draw your shoulder blades back and downward, lift your chest, and tuck your tailbone.
  5. Engage your core, and, using a sweeping motion, extend yours arms straight overhead, palms facing in. 
  6. Hold the pose for 30–60 seconds


You can also find the detailed instructions for Utkata Konasana in the following video by Yog4Lyf Yoga Instructor, Mr. Harsh:

Goddess Pose Yoga | Yoga for Leg Strength | Hip Opener | Yog4Lyf

Let’s build some leg strength

If you need to modify goddess pose, you can keep your hands on your hips for balance. You can also lower yourself into a shallower squat if necessary. Here are some of the benefits of Utkata Konasana including leg strength building:

  • Strengthens lower body

    This half squat yoga pose opens up and stretches the quadriceps, hamstrings, knees and ankles, thereby strengthening the different parts of your lower body.

  • More groundedness in the body

    Utkata Konasana is a very grounding yoga pose because you root down into the earth and gather a lot of strength and stability in the lower area of your body.

  • Opens the hips

    Goddess Pose stretches especially the inner line of the leg, which tends to be shortened for most people from sitting with closed legs all day long. The pose also stretches and opens up the hips.

  • Stimulates your pelvis

    Lastly, the squatting posture of this asana stimulates your pelvis. This encourages the flow of Prana, which improves the functionality of the reproductive organs. Thus the Goddess Pose is also very helpful for pregnant women.

  • Helps in menstrual pain

    Also, if you are suffering from extreme menstrual pain, then practicing this asana will bring you relief.


Here are some precautions you need to take while doing this pose:

  • Utkata Konasana should be avoided by those suffering from hip, ankle and knee injuries. 
  • You should not have any shoulder problems either.
  • When widening your legs do not go beyond your limit.
  • While this pose is good for pregnant women, proper care should be taken.


Practicing Goddess Pose can tone your lower body in no time, while also challenging your balance and focus. If your hips or thighs are tight, this might be a difficult pose at first. But keep practicing.

Share with your friends and family to encourage them into doing this helpful yoga pose.

Happy Yogaing!

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