Goddess Pose

Goddess Pose, or Utkata Konasana in Sanskrit (literally "fierce" or "powerful angle pose"), is a grounded, empowering standing posture. You stand wide, sink low, and lift your heart — feet rooted like the earth, arms bright like rays of sun. As June brings the longest days of the year, Goddess Pose invites you to take up space, stand in your own strength, and meet summer's energy with a steady inner fire.

How to Perform

1. Set Your Stance: From standing, step your feet wide — a little wider than a Warrior stance. Turn your toes out to roughly 45 degrees and let your heels angle slightly in, so your knees can track in the same direction as your toes.
2. Bend Your Knees: Exhale and bend your knees deeply, sinking your hips down toward the height of your knees. Stack each knee directly over its ankle and gently press your knees open in line with your toes.
3. Lengthen Your Spine: Draw your tailbone down toward the floor and lift through the crown of your head. Keep your torso upright — ribs stacked over your pelvis — rather than leaning forward.
4. Lift Cactus Arms: Sweep your arms out and up, then bend your elbows to 90 degrees with palms facing forward and fingers spread wide — "cactus" or goalpost arms. Slide your shoulder blades down your back.
5. Engage and Hold: Hug your outer hips in, draw your low belly and pelvic floor up, and keep your breath slow and steady. Hold for 5 to 8 breaths, or gently pulse up and down an inch at a time to build heat.
6. Release with Control: On an inhale, press firmly through your feet to straighten your legs, lower your arms, and heel-toe your feet back together to return to standing.
7. Counterpose: Take a few rounds of gentle Mountain Pose breathing, or a soft forward fold, to let the legs settle.

Benefits

• Strengthens the quadriceps, glutes, inner thighs, calves, and ankles
• Opens the hips, groins, and chest
• Tones the core and pelvic floor
• Builds heat, stamina, and lower-body endurance
• Improves balance, focus, and posture
• Cultivates a felt sense of strength, steadiness, and confidence

Modifications & Tips

• Ease the intensity: Narrow your stance or bend your knees less deeply to make the pose more accessible.
• Rest the arms: If cactus arms strain your shoulders, bring your hands to your thighs or into prayer at your heart.
• Use a wall: Practice with your back against a wall and slide down into the squat for support and alignment feedback.
• Hold longer: Rest the edge of a block or chair lightly beneath your seat so you can stay and breathe without fatiguing.
• Mind your knees: Keep them tracking over your toes — never let them collapse inward.
• Add fire: Pulse gently, or lift your heels to challenge your balance and build extra heat.

Caution

Work within a pain-free range if you have knee, hip, or sacroiliac sensitivity, and come out of the pose slowly if you have low blood pressure to avoid dizziness. During pregnancy, use a wall for support and skip deep pulsing. As always, listen to your body and rest whenever you need to.

Why Goddess Pose for June

June carries the summer solstice — the year's longest day and its peak of light. Goddess Pose channels exactly that radiant, grounded power: feet rooted wide, hips open, heart lifted, arms bright like rays of sun. It asks you to be strong and steady in your own foundation, to take up space unapologetically, and to meet the season's fire with a matching inner heat. Try holding it a few breaths longer than feels comfortable — that extra moment is where the strength is built.

Namaste,
Andrea Borghi
Green Yoga Inc