Utkata Konasana, or Goddess Pose, is wonderful for opening the hips and shoulders, and strengthening the legs, knees, and ankles. Perhaps the best part about this pose, however, is how strong and grounded we feel stepping into and holding it.

Whether done by a man or a woman, goddess pose emanates power, strength, and healing. Like a warrior pose, it commands our entire bodies and our minds, insisting that we use our intuitive powers to connect with the ground beneath our feet. It speaks directly to our need to feel rooted and come into our true selves.

This asana is most popular in kundalini yoga, where it is associated with both the root chakra and the sacral chakra. Regular practice strengthens both the feet and the pelvic floor, and opens the groin. Done right and consistently, it will also work on the belly and back muscles, and increases good posture and alignment.

Although it is a basic position, it will prove bad for anyone with recent leg injuries, especially those affecting the knees. Therefore, those with knee injuries who still wish to gain from the positive force of goddess pose can use a modified five pointed star, with the arms bent up, the pelvis tucked, and the feet fully grounded on the earth, as a more friendly version.

For most others, the full asana can be fantastic and grounding, something we can step into anytime we are feeling the danger of getting pushed around, bowled over, or we simply need to feel our strength and energy increase.

True, this is not traditionally thought of as a restorative pose; yet, meditating in it or a few minutes, focusing on drawing energy up through the feet and out the hands, can make us feel amazingly powerful, worthy, and strong. It is a great way to stop any self-defeating chatter and simply feel our essence.

Performing The Pose:

There are a couple ways to come into and out of utkata konasana. You may choose to make it part of a series of poses, which end with several seconds or a few minutes in this posture, or you may choose to work with the posture on its own.One suggestion is to start in mountain pose, or tadasana, our traditional standing position for all the poses. Inhale and lift the arms to shoulder height, stepping the feet wide, and turning them out about 45 degrees, so that the ankles are directly beneath the wrists. Exhale and bend the arms up at the elbows, turning the active palms toward each other. Bend your legs into a squat, so the the knees come to the toes.

Pull your pelvis in and upward slightly, and draw your shoulder blades strongly down the back. Keep the ears over your shoulders and look straight ahead. Hold for at least six breaths. Try to work your way up to longer and longer times, until you can comfortably meditate here for a few minutes.

To step out of utkata konasana, inhale and straighten the legs to standing, unbend the elbows and reach the arms over your head, then exhale, bringing the feet together and arms back at your side. You will be back in tadasana. You can repeat this sequence as many times as you want, or, from mountain pose, you can step into your normal routine.

Another suggestion is to skip mountain pose and come directly into a five pointed star, where the arms are straight out at shoulder height and the legs are spread wide with the feet turned out and the ankles below the wrists. Exhale, squatting down into goddess pose. Hold for a few breaths, then inhale the legs straight and arms out, and exhale as you repeat.

The hope is that, overtime, it becomes less physically intense and more and more emotionally and spiritually nourishing. In the meantime, use it to fight depression, feelings of aimlessness or uprootedness, and the need for approval from others.

Both men and women can use this pose to regain, or finally gain, some ground of their own and awaken their own feminine energy and strength. It is also great for our cardiovascular and respiratory systems, making it, like almost all other yoga positions, an integrated, dynamic approach to our physical, spiritual, and emotional well-being.