Utkata Konasana (Fierce Angel or Goddess Pose)

English Name(s)
Fierce Angel
Goddess Pose
उत्कट कोणासन /utkata kona āsana
oot-KAH-tuh cone-AHS-uh-nuh
Utkata : “powerful or fierce”
Kona : “angle”
āsana: “posture”

Utkata Konasana is a standing yoga pose that challenges your muscles and mind. During this pose, you raise your arms at shoulder length, and your lower body goes in the Wide-Legged Squat posture.

This asana or yoga pose provides benefits to different parts of your body, such as hips, groins, abdomen and chest. The Fierce Angel Pose can also be quite beneficial to females, as it widens and strengthens the uterus during pregnancy.

Even though Utkata Konasana is called the Goddess pose, it is suitable for both male and female practitioners. Practicing this pose makes an individual more graceful and poised.

Physical Benefits

This half squat yoga pose opens up and stretches the quadriceps, hamstrings, knees and ankles, thereby strengthening the different parts of your lower body.

Continuous practice of this pose also helps to relieve the symptoms of arthritis. Along with that, this asana stretches the sciatic nerve, which prevents sciatica from reoccurring.

Utkata Konasana is a perfect pose for de-stressing. Regular practice of this opens your glutes, flexes your hips and ends up contracting the psoas muscles. All of these cumulatively result in reducing your stress.

This asana also helps practitioners develop confidence and improves their focus. People suffering from hunched back or stooped posture can gain a lot of benefits by practicing this pose.

The Goddess Pose tones your lower and upper body. If you are trying out different variations of yoga, then performing this pose as a part of Yoga Sculpt can be very beneficial to the body. Add in the weights, and your muscles will end up getting toned.

Lastly, the squatting posture of this asana stimulates your pelvis. This encourages the flow of Prana, which improves the functionality of the reproductive organs. Thus the Fierce Angel Pose is also very helpful for pregnant women. Also, if you are suffering from extreme menstrual pain, then practicing this asana will bring you relief.

Energetic Benefits

Utkata Konasana is a useful pose for building external and internal power. This pose activates three Chakras, i.e., the Root (Muladhara) Chakra, the Sacral (Swadisthana) Chakra and the Navel/Solar Plexus (Manipura) Chakra.

As a result, the flow of Prana through your body becomes better. It ends up clearing all the blockages and keeps the body in a balanced state during the activation of different Chakras.

Utkata Konasana also energizes the body and gives it an extra boost. This yoga pose also helps a person connect with their sensual side and results in them experiencing pleasure. Furthermore, it also connects people with the feminine energy which is found all around us.


As already stated, the Goddess pose is a bit challenging. This is why you should perform it with extreme caution. If you have a hip, ankle or knee injury, then you should avoid practicing this pose.

In case of a shoulder injury, you should place your hands on the heart center. Utkata Konasana generates heat in your body which is not suitable for people with hypertension.

Going into the Pose

Meera Watts
Meera Watts is a yoga teacher, entrepreneur, and mom. Her writing on yoga and holistic health has appeared in Elephant Journal, Yoganonymous, OMtimes, and others. She’s also the founder and owner of Siddhi Yoga International, a yoga teacher training school based in Singapore. Siddhi Yoga runs intensive, residential trainings in India (Rishikesh, Goa, and Dharamshala), Indonesia (Bali), and Malaysia (Kuala Lumpur).

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