Pace Setter : October 2025

Yoga for Runners Pose of the Month: Goddess Pose, Utkata Konasana

Pose Description and Benefits: Goddess Pose (Utkata Konasana pose) is a powerful standing posture with many benefits for runners. The pose strengthens the muscles of the lower body including quadriceps, glutes and hips which improves running power, speed and endurance. Goddess also improves mobility in the feet and ankles, critical for injury prevention. The pose opens the hips and thighs, offering relief for areas running often tightens and it requires significant core stability improving spinal health and mobility. Staying in the pose enhances concentration and focus and it is uplifting and energetic, a boost for mental well-being. 

How To Practice: From standing (mountain pose), step the feet wide, about 3 feet or to your comfort. Turn the toes out to the corners of your space, so your feet are at an approximate 45 degree angle. Lower the hips to a squat, engaging your core to keep your shoulders above your hips so the chest is open. Your knees should track over toes and engage the outer hips to keep knees and ankle in line—activating these muscles to avoid the knees caving inward is very strengthening to glute muscles that make you a stronger runner! Press firmly into the feet for balance and stability. 

There are a lot of options for your arms. Keep the hands at heart center as shown in the photo, extend the arms out in front of you or overhead for more core challenge or keep your hands on your knees or thighs for more lower body focus.

To improve ankle and foot strength, try lifting and lowering your heels while in the squat. Challenge yourself by keeping the heels lifted and see how long you can maintain the pose!

Remember that alignment in yoga is unique to everybody so make adjustments like taking a shorter squat (prioritize length in the spine and an open chest over depth of the hips); use a wall or chair or keep the hands on the or thighs for support. Rocking the hips side to side is a great option for runners as it provides relief from tight hips. 

Hold the pose for as many rounds of breath that feel comfortable and steady. To come out of the pose, straighten the legs and bring the feet together to your mountain pose.

 

Sally Drake has been a runner in the Capital District community for over twenty years and is a 500-hour certified yoga teacher. She teaches yoga at The Hot Yoga Spot in Albany, offering a variety of classes throughout the week from Gentle to Vinyasa Flow for all levels. Runners are always welcome! Sally’s weekly yoga schedule can be found here: Sally D. - The Hot Yoga Spot