How to Do a Goddess Pose in Yoga

A yoga goddess pose may be a simple standing posture. However, when it is held and done correctly it is very challenging to hold and can really tone the thighs and buttocks muscles. Holding this posture is a great way to build heat in the body and warm you up for your practice. It is a great posture if you are dealing with chronic knee pain as it will strengthen the muscles that help to support the knee joint. As the muscles become stronger there will be less pressure on the joint and therefore less pain.

Difficulty: Easy

Instructions

1. Stand up straight. Tighten the abdominal and buttocks muscles. Step the feet very wide apart and let the feet turn out slightly. Turning the feet out will help to keep your knees in proper alignment.

2. Bring your arms up so the elbows are at shoulder height and the palms facing forward. You are making the letter "W" with your arms and hands. Squeeze the shoulder blades together to help maintain a straight spine.

3. Bend both knees and lower into a squat. Make sure you have equal weight in both legs and do not lunge to one side. Only lower enough that you feel your thigh muscles working. If it starts to hurt your knees, come back up a bit and try widening your stance.

4. As you hold this posture bring your hips forward and underneath you and let the knees open out to the side. Take slow deep breaths.

5. On the exhale, squat down a little bit more. On the inhale, pull your hips forward and press the knees more open. Hold for five to ten deep breaths.

Tips & Warnings

• There is a tendency to let the knees fall inward. To get the most from this posture keep focusing on standing up straight with the hips directly under the shoulders and opening the knees back as much as possible.
• Do not go so low into a squat that you cause knee pain. The idea is to strengthen the thighs. You only want to go to the point where you feel it in your thighs, not your knees. If you experience knee pain, come up higher and try widening your stance.

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