Goddess Pose - Foundations of Yoga

Learn the foundations of Goddess Pose or God pose - or tap into your inner power - pose with Yoga With Adriene! Goddess yoga pose, or Utkata Konasana, is fierce! By learning the foundations of this posture and aligning with the breath you can find an awesome empowerment in this asana - rather than frustration or pain. Strengthen the low body, the back body and activate your core! Tap into that power baby. Let's rock!
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Yoga With Adriene, LLC recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourself.

[@FreyaHatfield]

Get To Know, day 9🎉 a fun practice, but also a tricky one trying to stop my knees from going in😂. Thank you, Adriene, for this foundation practice. 💖🧘🏼‍♀️🙏🏻

[@simplyyyfab_u_lous_3266]

This felt hard at first attempt a year ago but today for Get to know Day 08:06:24✅ i actually found it less hard and i'm loving these foundation short practices, and a perfect start to a Sunday, 👌🏾🧘🏾‍♀️hip opener, this was a good one, i'm thankful. Have a lovely sunday🌼🌅☀️🌻🌺☀️🌅 to all practicing.see you blessed yogi lovelies, much love. Namaste☮️💜🙏🏾

[@RobertaA7]

My legs haha! Thankyou, Adriene xxx

[@MsKatykins]

Ok, I did not do a good job of that... but I gave it a go, I stuck with it. I am hopeful that next time I will be able to join you for the movements for longer, with less starting and stopping. Thanks Adriene!

[@Hong_Mei]

💖You’re an inspiring goddess! Thank you for these blissful morning sparkles Adriene! Wishes of a blossoming day to all in this warm community! 🌸

[@lynneeitel5666]

June 2024 Get to Know... Goddess Pose😇 I must remember to go through all of the foundation practices again. Learn something new every time!

[@camillebrooks3527]

Wow! This practice really got me. My thighs were crying out but I stuck it out. Love it. Thanks very much Adriene. Blessings. Namaste 🙏

[@fluffyross2297]

I love doing this pose, it is definitely a power pose, and an inspiring one. Thank you for adding this, to the June 2024 calendar, Adriene. I love it! ❤ see you for some more yoga tomorrow. Namaste. 🙏🧡🦋

[@Peacie]

Get to know day 9. Awesome but challenging practice. My legs can tell they went through it today😅. Hopefully, I'd be able to stay stronger next time. Namaste🙏

[@vikki8699]

My day 8 of Get to Know. ❤ I needed this one today. Its been a long day. Thank you ❤

[@nastena_vo1525]

Get To Know Day 9🌱 It's harder, but it looks. Love this foundation practice. Thank you, Adriene❤

[@simplyyyfab_u_lous_3266]

April Root Day 29:04:23✅😌💪🏾 this was so empowering, relaxing and what amazing challenging Goddess poses💪🏾👌🏾🧘🏾‍♀️💞...I really love them & would def.add 'em to warm up stretches.Lovely wkend to you all.💚💙🙏🏾

[@siobhanpenny7600]

Wow a really good video for goddess

[@marywells2740]

Root day twenty-six - part one. This wasn't as hard as I expected! Thank you Adriene, and thank you to everyone here with me. Namaste 🤍

[@williamb7275]

This was my first time visiting this foundation video, and it taught me some beneficial adjustments. Root day 26, part 1. 934 days in a row.

[@zuriwilson-seymore8939]

Hi 👋🏾 Will! That's great! Same here. I especially appreciate focusing on our feet for a sturdy foundation. I lifted each toe and then replaced them to the mat, which was grounding for me. ❤

[@williamb7275]

@@zuriwilson-seymore8939 🙏

[@zuriwilson-seymore8939]

@@williamb7275 😉

[@talonthehand]

Day 57 (part 1) of the current run - I don't think I've actually done this foundations before, it was pretty solid. My hips are flexible enough that alignment isn't an issue, but man going deep is a workout.

[@talonthehand]

Day 466 of the current run. Dropping down has gotten much easier! It brings back memories of wide stance in TKD from when I was a kid.

[@betinabinah1825]

It is now 2023 and I'm doing your center 30 day. After over a decade of yoga I was introduced to this pose last week, by YOU..... How come you didn't include lifting the heels, that rocks my world!!!!! Even a few minutes and my physiology changes! Love ya!

[@cherylyeo25]

2015!!!!! wonderful! yay for adding these foundation poses - Thank YOU! Being a bit (rather) laze as I shake off and do 1 video - this goddess pose alrdy make me feel root and refresh Namaste to all practising 🤍💙💜🙏

[@endlesssummeryoga]

I've just learned that I have hypermobility in my hips, so now it makes sense why this pose has been so difficult and awkward for me in the past. My hips are very loose/flexible so you'd like it might be easy on my body, but it's the opposite! This pose has always put way too much pressure on my hips since my ligaments surrounding the joints are weak. Knowing the foundation of this pose from the ground up really EMPOWERS me to make it my own for my hypermobile hips. Thanks Adriene!

[@hazelbradley2390]

Done on these dates: - April 2023 🐓 - May 2023 🐡 - June 2023 🥰 - July 2023 💥 - August 2023 🧠 - September 2023 🌱 - October 2023 🐥 - 17/11/2023 🦄

[@RobertaA7]

Thankyou for this, Adriene xxx

[@akschlosser]

Great practice for me to focus on my foundation of Goddess pose. Day 9 Get To Know.💙

[@zuriwilson-seymore8939]

Blessed Beloved Beauties! Root Day - 26 grounded and strengthened me💪🏾both internally and physically. I am ready to step into the day of success after my other practices. Best wishes, everyone! 🦋♥️🦋

[@CeciliaKautzman]

KNOW 🔮 | June 9, 2024 | Such a strong and powerful pose. I appreciate getting to fine tune and build this pose from the ground up. 🙏

[@TheClarkeh]

G2K Day 9 🙏 June 9th, 2024 Here's to the Godess in each one of us 🙏

[@AngeGunn]

So intense and powerful at the same time! 🙏

[@cherylyeo25]

hello - GET to KNOW inner goddess - yahoooo great to go back to basic - namaste to all practising May all bow to inner god / goddess within

[@fluffyross2297]

Wow that was definitely a hip opener, loved this yoga pose , thank you Adriene for showing us how it's done . You are awesome! See you Tomorrow for more brilliant yoga. 🧘‍♀️ Namaste 🙏 🧡💙

[@kelseybird14]

this was the first yoga pose i've ever done, and i feel so much more relaxed now :) and as an extraordinarily anxious person, that almost never happens so thank you!

[@brittanyfelder5827]

Thank you for creating these foundations videos! I am just beginning a home practice and these videos help so much! 🙌🏽

[@atram7341]

Thank you for collecting all the foundations of yoga videos in one playlist! Sometimes is good to go deeper in the technique to appreciate the practice more 🧘🏻‍♀️

[@TheClarkeh]

Root Day 26 🙏🏼 Part 1

[@CeciliaKautzman]

ROOT 🌳 | April 26, 2023 | Part 1 - So grateful for my legs (no toxic thoughts)! They're talking to me after this practice for sure, but it's great to tune into the foundations of the pose and how it connects the whole body. Now off to do Part 2 - Moon Practice! 🙏

[@lilkob239]

GET TO KNOW🤝 - June 2024 I get to know the core of my being by sitting in challenging poses. Goddess pose was a great way to breathe some awareness into the root and centre of my being,to tend to what makes me, me and to open the hips. I feel open in the rest of my body as well now (as we know it’s all connected), ready for a new week being receptive to all of the blessings that are coming my way. That’s another reason I’ve learnt today why I do yoga: to create space for all the good and abundance that’s constantly coming my way/in my life and remove the negative and that which no longer serves. Namaste yogi friends - I hope you all have wonderful, spiritually aligned weeks🤗🙏💓✨! Xx

[@cutemuffins3567]

Day 9 complete this was a good practice today. 06/09/2024

[@matthewramirez5621]

Really helped with lower body pain. Great steps to really engage the body properly. I will have to add it to my routine more often!

[@heidimarx3724]

Nice short and easy practise to do when I'm short on time. Haven't got much flexibility in me.

[@patriceb9535]

Holy Moly! This pose really has my body talking! I want to practice this pose on a regular basis to become a fierce, quiet, Goddess! 2 mo. later and this pose remains a work in progress! When Adriene asks us to release and stand back up, my legs continue talking to me! The position of having my toes point out in a wide leg stance requires strength!

[@ronniesal7436]

Feels great to come back to the pose after two days of zero yoga!

[@ImSanna88]

This was a knee killer for me, in a way I never experienced until now 😞 Mine are bad ones and in this pose they felt a lot worse.. I struggled a (surprisingly) lot. Too bad, cause I could feel the benefits hitting different - and being something very good for my body to do more of, otherwise

[@wcci1224]

That whisper at the :45 second mark tripped me out in a good way. Lets do more, :)

[@marisgoldenhour6212]

Get To Know, June 10, 2024. Making up the third back to back practices from Sunday, June 9. Probably because I did a full weekend of intense yoga sessions, the first being a 40 minute heat packed practice, followed by abs, and now leg and glute action, I really felt this in my thighs and the booty. No complaints. Pushed myself as far as I could go without pain and feel good. And happy this flow is a short one. Catching up on the daily slow and steady. I likely sunk deeper into goddess pose while going through this Root flow last year. More of a challenge after weekend body stress, but needed the stretch. Namaste

[@peggyfejes423]

Beautiful demonstration for all levels. Thank you 🙏🏼

[@petamoore1329]

Gday Adriene and team, Thank you years of awesome yoga. I play alot of tennis and I’m a remedial massage therapist. A yoga for massage therapists and a yoga for tennis players is an idea I would love. Sending you love and light xxx

[@ronniesal7436]

Coming back to this practice after a balance one and after a few days, too! Felt almost like the first day, only with the body better positioned and a wider hip opening stands. All the shaking and trembling of my lower limbs was worth it. Even more amazing was noticing that what drove me a little crazy was not pain but rather disconfort and a little fatigue. Also stop trying to avoid the trembling to keep the perfect posture and letting myself go, instead, and just be imperfect, was amazing. Allowing myself to fail in the posture and notice that it went much less further than I imagined (e.g. my hips did not collapse, I did not fall and I did not have a major change in posture or looked as ridiculous, nor looked almost convulsing as I thought I would) by letting myself shake freely and uncontrollably.

[@blondierose930]

Thank you Adrienne you are wonderful. I am 47 and been doing yoga for about 15 years. Over the last few I have had no yoga teacher but it is so important to get the foundation right or injury occurs, especially as you get older. You give the detail required to get the foundation and also the reminder that for a time this is all that should be practised until the body learns and strengthens the muscles required for full pose. Thank you 🙏🏼

[@faithbanks7635]

OMG Adriene!! This is way harder than it looks

[@samaazeinelabedin5726]

Day 9 june 2024.... need to focus ... few min with a lot can be said from my thighs and pelvic.... well first time be able to tuck it and realise I stand wrong Thanks Adrian ❤❤❤❤

[@timgorman2090]

Adriene has the best Yoga videos! Very informative and great personality too!

[@therightlevel]

First time doing this vintage practice. After the big hiatus. Should did April 29, but did June 25, 2023. 1 of 2

[@ronniesal7436]

Day 3! I agree Adriene is an inspiring goddess!!!

[@khalix]

I've been doing yoga for like a year now and only just now did this foundations video and o my.. My hips! Haha! I love how you can feel every muscle you use. The foundations videos are amazing! Thanks Adriene

[@Joanie293]

❤thank you Adriene ❤

[@12manushi]

Great, it was a very thorough explanation. Definitely challenging. Thank you :)

[@tiffanyclark7442]

Adriene can you please make us a Goddess flow?

[@Nielly]

Tiffany Clark YESS PLEASE 😍

[@bugerang]

yasss still asking politely for a goddess flow in 2023 🤍

[@dt2phillips]

My favorite! Also called temple.

[@MissDoreen]

Wow amazing and empowering!! Thank you Adriene so much 🙏with love respect and gratitude namaste 💋

[@alliesim0264]

April Day 27! My legs were already sore from a workout I did yesterday so this was tough but I stuck through it! Nice short way to feel the burn 😅

[@nebbieblu]

I was turnt af when I seen this new vid in my feeds. I was like "Goddess pose from a goddess! Yoga goin up on a Wednesday! Yasss Yogi Yasss!" Namaste my yogis! Peace!

[@yogawithadriene]

+TheNubianHippie Yoga goin UP on a Wednesday! Yesss! Namaste my frienddddd!

[@basketballfan3526]

+Yoga With Adriene I love this video

[@ronniesal7436]

So today I feel a lot better because of how I faced things yesterday but also because finally I'm starting to be able to set limits in a kind but definite way. Before, I could not be definite, or not be kind, or neither one. Now I'm able to do both. I don't go classhing up front with people I distrust or people related to them, neither do I need to be completely direct, open or honest (meaning not telling them all my thoughts but NOT being indecent or dishonest) with people who can't handle it. I simply politely reject with rather a general explanations and not a detailed ones but I don't backup, I stand my ground and people can sense it without me telling them a word about it. Off course some people who have some kind of "power" or "good excuse" try to do shitty things and they even get away with some of it but if it's not too big I can see how sad and petty it is on their side to try to control or damage others to feel better with themselves and looking in perspective, I will always have a choice even if they try to follow me just to try excerpt some kind of control over me. In other words I can observe from a broader perspective. Now if it's something bigger, it might take me a few days but in the end I'm confident (recalling yesterday and today) I'll end up finding a choice even if it means revisiting things I had overlooked or given up before.

[@larag1764]

Wow what a challenge but I am determined to try again. Thanks, Adrienne. Did this one after Day 27 of your 30 day challenge and feeling SUPER proud of myself :)

[@chrisdog84duh]

I have no problem embracing being a goddess

[@xahra4846]

Thank you Adrienne 🫶🏼💛

[@ronniesal7436]

Day 3 again! And finally, after a couple of weeks trying, day in and day out. I think I finally got it right. I took a tip from another video though. In which they actually tried against a wall. I cannot do it in real time but it helped me figure it out!

[@judegates341]

Thank you ❤

[@imnotfromhere]

A few weeks ago a friend suggested I do some grounding exercises. I had some idea of what to do, but #synchronicity kicked in. Not a day later, I saw an Instagram post recommending the goddess pose for my zodiac sign. I quickly did a search on KZbin and found your video. Well, let me just say that that was the most intense 8 minutes of my life and all for (what looks like) a "simple" pose. 😉 My hips and adductors are my biggest challenges. They are always tight or weak. Here, I get to work them both! This video was a godsend, truly. Thank you so much for sharing your knowledge and light with the world. Namaste 🙏😌

[@cosmicvenom0]

GTK Day 9 ✅️ Thank you❤

[@tamiahjohnston]

Happy International Women's Day!! Thank you for this! Namaste ~

[@michaelshurtleff8148]

The warming is nice. A waker upper for me in the a.m. Thanks Adriene

[@ronniesal7436]

Day 7? I usually do yoga in my wooden floor but during the weekend I actually tried doing the pose over my actual matt, which helped me notice my feet did not open enough (not actually pointing to the corners of the matt). So I readjusted the position and although it feels harder now (Sunday, my legs were shaking) it also feels more empoeering and satisfying (even my chest opens more)!!!

[@wayneevans8269]

Thanks Adriene, that is just what I need, much love.

[@Outotus]

My soul is lit af

[@AmaTron]

Day 9 of June 🙏🏼❤️ day 1196

[@GabrielaRivas]

Could you one day foundations for wheel pose?

[@michaelaboyd2503]

Oh wow! Felt that, and it was awesome. Holy Moly. Thanks for kicking my butt into gear.

[@ronniesal7436]

It's funny that the day before yesterday, I was feeling like crap, confused, scared, angry, scared (not a typo). Yesterday I did not even want to get out of bed but (after years of dealing with stuff like that) I could foresee that If I did not make the effort to move and do all the things I was supposed to do, by the end of the day (or even before) I would feel even worse and start a whole new depression cycle, something that hasn't happened to me in at least one year, I think (despite all life's ups, downs and waves). So I woke up and dared to do something I thought I was not going to do anymore (something I thought of not even trying). I forced myself in three things: 1. Stop procrastinating on something, 2. I forced myself to do something, anyway. Despite knowing it might already be out of time, and thus not even taken into account thus face that my effort would be for "nothing" 3. But mostly I forced myself to face the fear of facing that my hopes might be clashed into pieces mainly because I waited too long to take action (before, the fear was mere rejection and having more doors closed on my nose then it would be it was my fault at not doing it on time). The point is that I need to thank two things on the fact that I could take action before the onset of a very well known loop for me. I need to thank first the resilience I've been slowly building with the disciplined practice of yoga with Adriene, and I thank Adriene because it is not only the exercises but her kind and on point words and phrases such as "A little goes a long way" that kept me on the road. Starting from the first video of hers I ever watched "Grounding into gratitude" I believe is the title. The second thing I thank, might be unexpected to many, but I thank fear because the powerful force that fot me out of stuckness and move towards my fear was actually that my fear of not trying (and facing its consequences given my new circumstances, the ones that broke my statu quo and were about to depress me). So, despite I felt like I had a lot to loose by trying I had anlot more to loose (a very scary future scenario) by not trying. I also thank some other vids and meditations I've been taking on youtube but If we talk about something that has consistantly helped me through the last years, it would be yoga with Adriene.

[@ronniesal7436]

I have this crazy dream of learning kung fu and eventually train at the Shaolin Temple (such a crazy dream at 36). However, if I gotvto do it I eant to think that learning goddess posr is part of the baby steps for the harder training!!! Namaste!!!

[@heidsjohnson]

I've had a blast doing yoga with you almost daily for the past 4 months. Lots of great videos and variety, always with joyfulness and humor. Thanks so much! Question: Do you have a video that focuses on tight locked-up shoulders (and neck)? And another that might help with knee rehab?

[@MissVindicat]

This was interesting. Thank you.

[@seasidecardreadings]

great pose, i could really feel the strength and my core, my hips opening, powerful really. thank you Adriene

[@ronniesal7436]

Day 4, but 2 on breakthrough!!!

[@janetownley]

I loved this video and I love goddess pose! It could be 'badass pose', haha - that's how it makes me feel. Like I could scare off a grizzly bear.

[@mariselagonzalez1330]

Adriene, can you do a video for weight loss in the upper body area? For example, to work out the shoulders, the arms, breast, the back, etc. Also, can you do a separate video to achieve different body poses please? Thank you! I love your videos! They really do work!

[@msquick91]

AWESOME POSE... a fellow YOGI introduced me - i'm so happy she did! I'll be checking out your others!

[@usmcwardog8422]

What an awesome tutorial for this pose! Your pants look really cool as well :). Thank you for sharing this with us Adriene, Namaste.

[@yogawithadriene]

+USMC WarDog Whee! Namaste!

[@ronniesal7436]

Day 10? I've lost the count already but everytime I come here I find something new! Today, my muscles felt less sore (I almost did not feel them until the end where I started shaling a bit when I went deeper down) but not falling was a challenge. Also despite after learning how to open enoungh the angles of my feet after I did it on my matt (thus I can now easily see my toes) I felt it was hard not to put pressure on the boulder of my right toe. It felta lityle more difficult to put the pressure over the nifeof my feet, today.

[@biancaindeed]

wow that was wicked! thank YOUUUUUUUUUU! I will hashtag my goddess pose for march 8th 2017! woot woot :) ps i love your channel and I think you are the cats pyjamas. I am awesome you are awesome LIFE is awesome, if we want it to be ;)

[@billyvlavelle170]

Ohh yeah, thank you once again! Goddess pose will become a favourite I'm sure, along with the Warrior poses. Namaste :)

[@yogawithadriene]

+MrPugilist1 Get it! XOOXX

[@praveenbhandari8669]

Vandan ❤❤

[@charactertransmutation25]

thank you for helping me become great.

[@ceciliamascheroni3269]

Perfect! It came just in time for me and surprisingly it was't that difficult. Love from Uruguay! Muak!

[@yogawithadriene]

+Cecilia Mascheroni With a little practice and attention to foundation it actually feels GOOD!

[@anaq2376]

Hey @yogawithadriene it would be great if you could do a yoga video for students/ after studying :)? You are great keep up the good job ! Love from Sweden

[@emiliasalg5730]

congrats on 1 million subscribers! love you

[@tessj4486]

Ih my goodness! This was so good. Thank you

[@nonois3999]

I adore your videos! Your amazing!

[@jacqjack2722]

Hey Adrienne! Thanks for constantly supplying bomb videos! Do you have any recommendations for poses that will help me ease into the Goddess Pose? My legs are rude and wont cooperate lol aaaaannnnddddd im totally a fan so thanks for being awesome, using your videos is an act of self love that i thoroughly enjoy ;) stay zen my friend

[@sarahsekenda]

As always, awesome video! Fierce pose for a fierce life! ;) Thanks for your amazingness!

[@yogawithadriene]

+Sarah Sekenda Thats right!!!! Keep the fire alive!!! (or try ;-)

[@imbradandyouarenot]

You really are a Goddess.

[@ReginaLynnavatar]

That is a Very hard pose, ouch . Where's my Sweet Benji?? 🧘🏼‍♀️🙏🏻🕉☀️🌳🦋🐞😘😘😘♥️🐶🐾🐾❤️❤️❤️❤️‍🩹❤️‍🩹❤️‍🩹❤️‍🩹❤️‍🩹✨️✨️✨️

[@ronniesal7436]

Day 1 again!