Goddess Pose anatomy

Goddess Pose · Utkata Konasana · Tư thế nữ thần

Goddess Pose mainly works quadriceps, gluteus maximus, deep hip rotators, gluteus medius; it stretches adductors; triceps surae, levator ani, transversus abdominis stabilize.

3D anatomy model of Goddess Pose: working muscles in red, stretching in blue, stabilizing in yellow

Opening the 3D model…

Stand with the feet wide and the toes turned out about 45°, then lower the hips until the thighs are nearly parallel to the floor; the knees open to the sides in line with the toes, the torso stays upright and the tailbone points down. Arms out at shoulder height, elbows bent 90°, forearms vertical, palms facing forward. The front thighs and buttocks work hard to hold the low stance while the inner thighs lengthen. Often used in prenatal yoga classes.

Muscles in this pose

Working (contracting): Quadriceps, Gluteus maximus, Deep hip rotators, Gluteus medius, Deltoid, Supraspinatus, Infraspinatus, Teres minor, Trapezius

Stretching: Adductors

Stabilizing: Triceps surae, Levator ani, Transversus abdominis, Erector spinae

Why these muscles work or stretch

Quadriceps · Working (contracting): Holds the knees bent and carries the body weight
Gluteus maximus · Working (contracting): Externally rotates the hips, keeping the knees over the toes
Deep hip rotators · Working (contracting): Rotate the hip joints outward
Deltoid · Working (contracting): Holds the upper arms out at shoulder height
Infraspinatus · Working (contracting): Rotates the upper arms outward to raise the forearms
Adductors · Stretching: The inner thighs lengthen as the knees open wide
Triceps surae · Stabilizing: Steadies the ankles with the knees bent
Levator ani · Stabilizing: The pelvic floor lifts gently to support the pelvis
Erector spinae · Stabilizing: Keeps the torso upright

Practice cues

Open the knees in line with the toes; don't let them fall inward
Sink the hips straight down; keep the torso upright, tailbone toward the floor
Draw the shoulders away from the ears; keep the elbows level with the shoulders

Benefits

Builds strength and endurance in the thighs, glutes and calves
Stretches the inner thighs and opens the hips
Builds shoulder endurance as the arms hold
Trains an upright torso with a neutral pelvis

Cautions / contraindications

Go gently with knee pain: sink less, knees always tracking the toes
Take care with groin or inner-thigh injuries
Go gently with shoulder pain: palms together at the chest or hands on hips
With pubic pain in pregnancy, narrow the stance and sink less

Easier variations

Narrow the stance and lower the hips less
Stand with the back against a wall, or rest the hands on the thighs

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

Warrior II Virabhadrasana II
Chair Pose Utkatasana
Reverse Warrior Viparita Virabhadrasana
Tree Pose Vrksasana
High Lunge (Crescent Lunge) Ashta Chandrasana
Upward Salute Urdhva Hastasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)