Goddess / Horse Pose

What the name means

• ▸Utkata = fierce
• ▸Kona = angle
• ▸Asana = pose

Benefits

• ▸Builds lower-body endurance by strengthening the quads, glutes, and calves while opening the hips.
• ▸Challenges stability.
• ▸Encourages students to focus on their breath and remain present, even when the pose becomes uncomfortable.

How to enter, from Warrior II

We often come into Goddess Pose following Triangle Pose or Warrior II.

• ▸Turn both toes outward and face the side of the room.
• ▸On an inhale reach your arms up. Exhale and bend your knees deeply, bringing your thighs toward parallel with the floor.
• ▸Stack your knees over your ankles and keep them tracking in the same direction as your toes. Do not allow the knees to collapse inward.
• ▸Bring your hands to heart center and keep your chest lifted.
• ▸Engage your core, lengthen through the spine, and lift through the crown of the head.
• ▸Hold for 5 to 10 breaths, or longer to build strength and stamina.
• ▸To release, straighten the legs and return to a neutral standing position, or transition into a Wide-Legged Forward Fold.

Alignment tips

• ▸Keep the knees tracking over the toes rather than collapsing inward. If the knees begin to cave in, encourage students to come higher in the pose to reduce stress on the knees.
• ▸Keep the pelvis neutral or gently lengthen the tailbone downward to avoid excessive arching in the lower back.
• ▸Keep the core engaged to support the lower back.
• ▸Engage the glutes and legs to create stability.
• ▸Stack the shoulders over the hips and avoid leaning forward.
• ▸Lift through the crown of the head and broaden across the chest.
• ▸Keep weight distributed through all four corners of the feet.

Helpful cues

• ▸“Lengthen your tailbone and engage your core.”
• ▸“Press down through all four corners of your feet.”
• ▸“Press your palms together.”
• ▸“Stack your shoulders over your hips.”
• ▸“Keep your knees tracking toward your toes.”

Variations

• ▸Smaller stance: bring the feet closer together to make the pose more accessible.
• ▸Heel lifts: lift one heel at a time to add intensity, eventually working toward lifting both heels.
• ▸Twisting Goddess: place the hands on the thighs and gently drop one shoulder at a time toward the center to explore rotation through the upper spine.
• ▸Arm variations: reach the arms overhead, take Cactus Arms, Eagle Arms, or explore a bind behind the back. There are many possibilities.

Teaching focus

Goddess Pose is a great opportunity to challenge students to stay present when things get uncomfortable.

• ▸Our instinct is often to come out of a posture as soon as intensity builds. Instead, encourage students to use their breath and remain present with the challenge.
• ▸“Get comfortable being uncomfortable.”