YanvaYoga > Yoga Poses > Goddess Pose

Goddess Pose

Goddess Pose (front) - Iana Varshavska

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

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
Iana Varshavska
Iana Varshavska
Website administrator

In love with yoga and everything that goes along with it. Iana is a Registered Yoga Teacher (RYT) who has completed the 200-hour Yoga Teacher Training Certification by the Yoga Alliance U.S. In addition to that, she is constantly studying and improving her skills in various aspects of yoga philosophy, yoga anatomy, biomechanics, and holodynamics.