Utkata Konasana 
ajna chakra

Third-Eye Chakra (Ajna)


Standing Asanas

Utkata Konasana 

Goddess Pose


Meaning: utkata = sitting (with hips off floor) / kona = angle

Table of content

Muscle and Joints:


Stand upright with a straight spine, relaxed shoulders, arms at your sides, feet together. Inhale, exhale, and relax.

Getting into position

Inhale. Exhaling, step your feet (one at a time) out to the side about two shoulder widths apart. Turn both feet outward 45 degrees (adjust appropriately). Activate your glutes and open your hips. Raise your arms out to the side (slightly in front of you), bend the elbows at shoulder height with palms facing each other. Inhale. Exhaling, lower your hips down, keeping the spine straight. Tuck the tailbone, in order to open the pelvis and press the hips forward. Press the knees outward slightly and bend the knees over the ankles. Lower the shoulders down and back, opening the chest. Keep arms tense (as if you were holding a big ball over your head). Keep your head up (neck neutral) and look straight ahead. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, lower farther. Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Exhale. Inhaling, straighten the legs, raising the arms above your head. Exhaling, lower the arms to the sides. Step back into starting position. Inhale, exhale, and relax.


  • Try to lower your hips, so that your thighs are parallel to the floor.
  • Activate the abdominal muscles while holding position.
  • Keep the spine straight, shoulders down, and chest open.
  • Activate the glutes to open the hips and keep your torso upright.



If you have chronic/serious hip or knee problems.

Be careful

If you have mild hip, pelvis, or knee issues.



  • Opens the chest.
  • Stretches the hips, pelvis, inner thighs.
  • Strengthens arms, upper back, abdomen, glutes, and thighs.
  • Improves blood circulation.
  • Opens the pelvis to prepare for childbirth.


Helps to reduce the symptoms of arthritis and sciatica.


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