Jane Witherspoon is our Ramblers' Monthly Fitness Challenge coach and a certified Hatha Yoga Teacher who has been practicing yoga for more than three decades. She loves sharing her passion for movement, and keeping mid-life and beyond bodies strong and flexible.
This challenge, if you choose to accept it, is a Goddess pose every day for 30 days!
Share your pics in our Facebook Group with #solesistergoddess.
Goddess Pose taps into our inner feminine energy with strength and grace. Femininity is not weak; it's about the power that comes from connection, empathy, and softness.
Goddess pose is easy to achieve and yet has many benefits. It's a deep hip-opener that strengthens the legs, hips, and core. It also opens up the chest and shoulders, improving balance and stability. With the feet turned outwards and the knee aligned just above the ankles, it provides a unique and intense workout for the knee, ankles, and hip joints.
Holding the pose while keeping the thighs parallel to the floor demands quad and leg strength. Goddess also improves balance and coordination while promoting blood flow and relaxation.
How To Do Goddess Pose
- Start standing tall and strong, feet slightly wider than hip distance apart, and hands down by your side.
- Rotate feet at 45-degree angle.
- Inhale, lift your inner thighs, and lengthen up through your spine. Exhale, bend your knees and lower your hips down, stack your knees over your ankles, thighs working towards being parallel to the ground. The tailbone reaches down, and the hip bones reach up.
- Press your weight into your heels and the outer edges of your feet.
- Take arms out into a T-position.
- Bend the elbows, forearms, and hands in a horizontal position.
- Upper arms parallel to the floor, spread fingers wide.
- Elbows drawing forward, forearms and wrists drawing back.
- Hold for 3-5 breaths.
- Starfish out of the pose, straightening legs and reaching arms up.
- Exhale back into Goddess.
- Repeat 5 times.
Modifications
- For balance and support, you can use a wall or a chair.
- Use a wall - stand with your back facing the wall and follow the steps above. While doing this, you can press your arms and head against the wall to build even more strength.
- Use a chair for support by resting your body fully on the seat with the rest of your body in the alignment described above. This is an excellent option if you feel discomfort in the hips, knees, or lower back.
Ramblers' Monthly Fitness Challenges are simple exercises that enhance strength, balance, and flexibility - all critical as we age. They can be seamlessly integrated into your daily rambles, taking a moment to breathe, stretch, and fortify your strength. We hope you continue to practice them and make them a part of your daily routine.
It's essential to note that individuals with certain health conditions, such as back injuries or knee problems, should consult a healthcare professional before attempting this or any other yoga poses. Modifications can be made to accommodate individual needs and abilities.
READ MORE > Ramblers' Monthly Fitness Challenges
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