Channel your inner goddess with utkata konasana. This pose is great for harnessing strength and power and is a heck of a workout in one pose! 


Strengthens legs and core, as well as the back and arms. Stretches the hips and groin. 

How to:

  1. Begin in mountain pose, tadasana. Then turn so you are standing sideways on your mat. 
  2. Step your feet about a metre apart, but play around with the position as you get comfortable in the pose. 
  3. Turn your toes out so your feet are at about a 45 degree angle. 
  4. Breathe as you bend into your knees, making sure that your knees stay tracked over your ankles. If you notice that your knees go past your ankles, you’ll need to take your feet further apart. 
  5. Extend your arms out in line with your shoulders and bend your elbows. Keep your palms facing forward in a “stick’em up” or cactus position. 
  6. Engage your core and tuck your tailbone slightly under. Try to avoid an arch in your spine. If you find your back is arching a lot, bring your feet in a little closer together or relieve some of the bend in your knees. 

Modify it:

Don’t bend as far into the pose if it’s feeling like too much for any of your joints. If you want to make this pose a little harder, though, try coming up onto the balls of your feet!