Goddess Pose

A Hip-Opening and Strength-Building Pose for Pregnant Students

Watch how it’s done below!

At Prenatal Yoga Center, we focus on providing yoga practices that are safe and effective for every pregnant student. Goddess Pose is a powerful standing pose that strengthens the legs and core, encourages hip opening, and builds endurance. This pose is ideal for developing lower body strength while promoting flexibility in the hips, which can be beneficial as the body prepares for labor.

Benefits of Goddess Pose

The Goddess Pose offers several important benefits for pregnant people:

Strengthening: This pose engages the legs, glutes, and core, helping to build strength and stability, which is essential as the body undergoes changes during pregnancy.
Hip Opening: By externally rotating the legs and opening the hips, Goddess Pose improves flexibility in the hip joints, which is beneficial for maintaining mobility and comfort during pregnancy.
Endurance Building: Holding Goddess Pose for several breaths helps build endurance, preparing the body for the physical demands of labor.

Alignment Tips for Goddess Pose

To practice Goddess Pose safely and effectively, follow these key alignment tips:

Wide Stance and External Rotation: Begin by taking your feet wide and externally rotate your legs so that your knees and toes point outward.
Bend the Knees: Bend your knees, bringing your hips downward into a squat position. Ensure that your knees are aligned over your ankles and not collapsing inward. Keep your butt from sticking out behind you by engaging the core and maintaining a neutral pelvis.
Arm Position: Place your arms in cactus arms (bent elbows, arms raised) to engage the upper body while holding the pose. Hold this position for several breaths to build strength and endurance.

Modifications for Goddess Pose

To ensure comfort and safety, Goddess Pose can be modified for all expecting students:

Depth of the Pose: There is no need to go deeper into the pose than feels comfortable. Stay within your range to avoid unnecessary strain.
Avoid Deep Squats for Specific Conditions: If you have SPD (symphysis pubis dysfunction), SI pain, placenta previa, or a breech baby, avoid going deep into the squat. Keep the pose more upright to reduce pressure on the pelvis and hips.

Category of Pose

- Type: Standing Pose
- Focus Areas: Strengthening, hip opening, endurance building
- Modifications: Avoid deep squatting for SPD, SI pain, placenta previa, or breech baby
The Goddess Pose is a valuable pose for building lower body strength, opening the hips, and developing endurance. With appropriate modifications, pregnant students can safely practice this pose to enhance both strength and flexibility during pregnancy.

Explore Our On-Demand Prenatal Yoga Classes! Empower your pregnancy journey with the strength, flexibility, and calm that comes with consistent yoga practice.