How to Do Chair Yoga Goddess Pose

Yoga's goddess pose is typically done as a standing posture. It is a deep squatting position which can help to build strength in the thigh muscles. One other benefit of this pose is a stretching of the hips and inner thigh muscles. However, for those living with significant knee pain, this posture can be too painful to do. You can modify this pose by sitting in a chair. While sitting will not help to strengthen the thigh muscles since you are not bearing weight, you can still get an effective stretch for the inner thighs and hips. This is also a good posture for the office when you need a stretch but can not leave your desk.

Difficulty: Easy

Instructions

Things You'll Need:

• Sturdy chair without arms

1. Sit up straight and away from the back of the chair. Step your feet very wide apart and turn your toes to point out as much as is comfortable.

2. Pull your knees back and open them as much as you can.

3. Raise your arms up, bend your elbows and turn your palms in to face you. Your elbows should be at the same height as your shoulders. Squeeze your shoulder blades together in the back.

4. Hold for 5 to 10 deep breaths.

5. Focus on opening your knees, pulling your hips forward so they are under your shoulders, and relaxing your shoulders.

Tips & Warnings

• Make sure that your knees stay over your ankles. As you work to open the knees you may need to slide your feet back to keep them aligned under your knees.
• The link below shows this posture standing, so just modify to use a chair.
• Be gentle with your knees. if this stretch bothers your knees, try stepping the feet wider apart and make sure the knees are directly over the ankles and not rolling in or out or extending past the toes.

Resources

• Goddess Pose

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