Channel your inner goddess (or god) with this strong squat, also referred to as Fierce Angle pose. This pose can help you get in touch with your feminine side, build heat in the body and find balance both internally and externally.
Benefits of Goddess Pose
Goddess pose strengthens the calves, quadriceps, inner thighs and core, as well as the shoulders, arms and upper back. The pose also stretches the hips, groins and chest, and helps to integrate the upper and lower energy centers of the body. Goddess pose is a nice strengthening exercise during pregnancy, and can help to prepare the body for childbirth by creating spaciousness in the pelvis.
Goddess Pose Step-By-Step
- From Mountain pose (Tadasana), turn to face the long edge of your yoga mat and step or hop your feet wide and parallel, approximately 3 feet apart (those with longer legs should take a slightly wider stance).
- Turn your toes out and your heels in, creating a 45 degree angle with each foot.
- On an exhale, take a deep bend in your knees, moving toward bringing your thighs parallel to the ground and your hips in line with your knees. The knees have a tendency to bow inwards as they bend, so ensure that your knees remain stacked directly over your ankles.
- Extend your arms out at shoulder height and bend your elbows to 90 degrees with your palms facing away from you. Spread your fingers wide and draw your shoulderblades into your back.
- Keep your core engaged and draw your low ribs into your body. Lengthen your tailbone down toward the ground and keep your shoulders stacked directly over your hips.
- Press down evenly through the soles of both feet and remain in the pose for up to 5 deep breaths.
- To come out of the pose, extend your legs, lower your arms and step back to Mountain pose.
- Ensure that your knees are pointing in the same direction as your toes to help protect your joints. If necessary, adjust the placement of your feet.
- If you have any shoulder injuries or limitations, fold your palms together at heart center as opposed to extending the arms.
- To explore a deeper variation of the pose, try lifting up onto the balls of your feet while keeping your thighs parallel to the floor and your knees over your toes.