Goddess
Maya - Pose Assistant
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Benefits
Goddess Pose is a standing squat that strongly strengthens the legs (quads, glutes, inner thighs) and core, while opening the hips and groins. It builds heat, stamina, and promotes a sense of grounding and empowerment.
Practice Guide
Stand facing long edge of mat. Step feet wide (3-4 feet), turn toes out about 45 degrees, heels slightly in.
Bend knees deeply, tracking them out over ankles in same direction as toes. Aim for thighs parallel to floor.
Keep torso upright, spine long. Engage core. Tailbone descends slightly.
Arms often in 'cactus' position (elbows bent 90 degrees, level with shoulders, palms forward) to open chest, or hands at heart/hips.
Hold, breathe steadily. Feel strength in legs, opening in hips.
Exit: Inhale, press into feet, straighten legs, return to standing. Heel-toe feet together.
Modifications
Squat less deeply.
Rest hands on thighs or hips for support.
Vary arm positions: cactus arms, prayer hands (Anjali Mudra), arms extended overhead.
Lift heels off floor one at a time or both together for a balance challenge.
Practice dynamically, pulsing up and down.
Safety Notes
⚠Knee or hip injury (modify depth, ensure knees track over ankles, avoid if painful)
⚠Ankle injury or instability
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.