Goddess Pose

03.01.202120.08.2021

Goddess Pose (Rudrasana), also referred to as the Fierce Angle Pose, is an empowering, intermediate standing level pose. The Goddess Pose (Rudrasana) can also be part of yoga sequences intended for hips, the chest as well as groin. The practice of Goddess Pose, when part of a prenatal yoga sequence, helps to widen the uterus and prepare for delivery during pregnancy. Goddess Pose is considered a base pose as goddess pose variations can be derived from this pose. Goddess Pose helps boost energy in the body and hence can be included in flow yoga sequences.

Step-by-Step Instructions

Step 1

Start in Mountain Pose with the big toes together, heels slightly apart and arms alongside your body.

Step 2

With your hands on your hips, turn to the right and step your feet wide (about 4 ft) apart. Turn the toes to point outwards/away from the body.

Step 3

On an exhale, bend the knees so that they are in line with the ankles and lower your hips into a squat. Work towards bringing the thighs parallel to the earth.

Step 4

Extend the arms out to either side of the body with the palms facing down. Then rotate the arms so that the thumbs face upwards towards the sky. Bend the elbows to bring the fingertips facing upwards. The upper arms and forearms should be at a 90 degree angle from one another. *Modification: Prayer with the hands or hands resting on your thighs with palms facing up.

Step 5

Lengthen the tailbone down towards the earth as you press the hips forward and up. Create length in the spine. Engage the belly by gently drawing the navel in and up towards the spine. For added challenge you could rise up onto your tip toes.

Step 6

Relax the shoulders away from the ears and draw the shoulder blades down the back.

Step 7

Soften gaze out to the horizon.

Step 8

To release, bring your hands back to your hips, press into the feet to straighten the legs. Then, step the feet back together into mountain pose.

Pose Detail

Difficulty: Intermediate
Joint Mobility Direction: Lateral Stretch
Poses According To Their Functions: Physical Training
Strengthening Yoga Poses: Poses For Arms Strengthening, Poses For Body Strengthening, Poses For Legs Strengthening
Yoga Poses For Your Organs: Poses for Ovaries, Poses for Prostate Gland, Poses for Your Bladder, Poses for Your Kidneys, Poses for Your Pelvis
Poses for Your Legs Flexibility: Poses for Your Hips Flexibility
Poses for Your Arms Flexibility: Poses for Your Shoulders Flexibility
Body Position: Standing Yoga Poses (Head Up)
Poses By Benefit: Yoga Poses for Back Pain, Yoga Poses for Digestion, Yoga Poses for Energy, Yoga Poses for Menstruation, Yoga Poses for Pregnancy

Benefits and Contraindications

Benefits

Strengthens the hips, the lower back and the thigh muscles

Widens the uterus before pregnancy and helps during pregnancy.

Helps to broaden the chest and correct postural defects.

Massages the organs in the abdomen, particularly the kidneys, the ovaries, urinary system and the prostate gland.

Enhances the functioning of organs in the thorax and improves respiration.

Energizes the body, relieves stress and gives a general sense of well-being.

Can relieve menstrual pain and cramps

Contraindications

Should be avoided by those suffering from hip, ankle and knee injuries.

Shoulder problems

Photo poses in different angles

Tips

As you practice Rudrasana, be conscious of the feminine energy at work. This energy can be felt throughout your daily life, both as a part of this pose, and also in your alignment of feelings, practices, and mantras everywhere you go.

Modifications & Variations

Goddess Pose Variation Namaste
Standing Squat Pose Hands Crossed In Front
Horse Pose Side Stretch
Revolved Goddess Pose Chair Block Hand
Goddess Pose Chair Side Stretch
Moon Flowers Pose
Horse Pose Side Stretch Hand On Floor
Revolved Standing Squat Pose Hands Crossed In Front

Top Preparatory Poses

Five Pointed Star Pose
Five Pointed Star Pose Arms Up
Warrior Pose II

Top Follow-Up Poses

Revolved Goddess Pose
Intense Legs Stretch Pose
Five Pointed Star Pose