How to Do the Perfect Goddess Pose (Utkata Konasana) - Complete Guide

Want to master Goddess Pose — the empowering wide squat that builds hip strength and opens the inner thighs? You're in the right place.

Perfect Goddess Pose (Utkata Konasana) Technique

Goddess Pose (Utkata Konasana) is a powerful standing pose that combines strength and flexibility while cultivating inner confidence and grounding. This wide-legged squat challenges the muscles of the legs and glutes while opening the hips and inner thighs. The pose embodies the fierce, nurturing energy of the divine feminine, building both physical strength and mental resilience. ChAIron's AI coaching ensures proper knee alignment, optimal squat depth, and safe hip opening.

Step-by-Step Form Guide

Wide Stance:Step feet wide apart, about 3-4 feet, toes turned out 45 degrees
Squat Down:Bend knees directly over ankles, lowering hips toward floor
Knee Alignment:Keep knees tracking over toes, thighs parallel to floor
Torso Tall:Maintain long spine, chest lifted, shoulders over hips
Arm Variations:Hands on thighs, prayer position, or cactus arms overhead

Common Mistakes to Avoid

Allowing knees to cave inward instead of tracking over toes
Leaning forward excessively, losing spinal alignment
Turning feet out too much, straining knee joints
Holding breath during the challenging hold
Forcing the squat deeper than hip flexibility allows
Tensing shoulders and neck unnecessarily

AI Coaching Benefits

Knee alignment and tracking over toes
Hip position and squat depth
Spine alignment and chest position
Foot positioning and weight distribution
Arm placement and shoulder alignment

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