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
ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:
- 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
Master Your Exercise with AI Coaching
Perfect your exercise technique with real-time feedback and personalized coaching. Start training today and build strength with every rep!
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