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Standing Asana · Elementary (Level 2) · Catalog #800713

Bound Goddess Pose Baddha Utkata Konasana

Goddess Pose with the arms binding. The bind deepens the rotation or the opening considerably and demands shoulder range before the pose itself can be entered at all.

Practice Bound Goddess Pose (Baddha Utkata Konasana) with Illustrated Cues & Breath Timer Open this posture in Ayurveda & Asana Yoga on iPhone & iPad to build custom dosha sequences and track MET energy burn.
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Bound Goddess Pose (Baddha Utkata Konasana) — Standing Yoga Posture Illustration

Bound Goddess Pose (Baddha Utkata Konasana) — Standing posture targeting Quads, Inner Thighs, Glutes, Shoulders, Chest · Even ujjayi breath · Forward drishti.

Vāta: Pacifies (-1) Pitta: Mildly Increases (+1) Kapha: Pacifies (-1)
Sanskrit Name
Baddha Utkata Konasana
Posture Family
Standing
Difficulty
Elementary (Level 2)
Recommended Hold
40 seconds
Breath Pattern
Even ujjayi
Drishti (Gaze)
Forward
Target Muscles
Quads, Inner Thighs, Glutes, Shoulders, Chest
Energy Expenditure
4.5 METs

Alignment, Breath & Drishti Cues for Bound Goddess Pose

Bound Goddess Pose (Baddha Utkata Konasana) belongs to the Standing posture family and engages the Quads, Inner Thighs, Glutes, Shoulders, Chest at an intensity of approximately 4.5 METs. Goddess Pose with the arms binding. The bind deepens the rotation or the opening considerably and demands shoulder range before the pose itself can be entered at all.

  • Breath Rhythm: Maintain Even ujjayi throughout the 40-second hold so nervous system tone remains steady.
  • Visual Focal Point (Drishti): Direct the gaze toward Forward to quiet peripheral distraction and stabilize balance.
  • Primary Anatomical Focus: Concentrates mechanical load and mobility across Quads, Inner Thighs, Glutes, Shoulders, Chest.
  • Minimum Recommended Age: 5 years (60 months).

Ayurvedic Dosha Profile (Vāta, Pitta & Kapha)

In Ayurvedic asana sequencing (Dosha Provenance: modern-synthesis), every posture shifts Vata, Pitta, and Kapha according to its mechanical compression, heat generation, and grounding stability:

  • Vāta Effect: Pacifies (-1) — pair with slow nasal breathing and unhurried transitions to prevent excess mobility or dryness.
  • Pitta Effect: Mildly Increases (+1) — keep the jaw, temples, and abdomen soft when holding for 40 seconds.
  • Kapha Effect: Pacifies (-1) — link into dynamic flows or longer holds when seeking metabolic stimulation.

Contraindications & Safety Precautions

  • Knee injury
  • Shoulder injury

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