Goddess (hold)

Utkata Konasana

Yogaeasytimedno equipment

In a wide stance with toes turned out about 45 degrees, the knees bend over the ankles and the hips sink toward knee height with the torso upright, while the arms form cactus shapes: upper arms out at shoulder height, elbows bent 90 degrees, forearms vertical, palms forward.

How to do it

1. Face the long side of the mat, feet about 1-1.2 m apart, toes turned out about 45 degrees, heels in; feet flat, hands on the hips.
2. Bend the knees and lower the hips straight down until the thighs approach parallel to the floor; knees track over the ankles and second toes.
3. Keep the torso vertical, shoulders over the hips, tailbone pointing down.
4. Lift the upper arms out to the sides at shoulder height and bend the elbows 90 degrees, forearms vertical, palms facing forward (cactus).
5. Gaze forward; hold.

Muscles worked

polpacci, quadricipiti, adduttori, glutei