Goddess Pose

Did you know that Devī Āsana, or Goddess Pose, isn't just a yoga posture—but a symbolic invocation of the divine feminine?

This powerful squat activates the pelvic floor, strengthens the lower body, and is traditionally associated with awakening Shakti (primordial energy) in the body. Practiced mindfully, it brings fierce presence and graceful strength to your yoga journey.

🔹 Name & Meaning

• Sanskrit: देवी आसन (Devī Āsana)
• Meaning: Devī means "goddess"—a symbol of Shakti, the primordial creative energy. Āsana means "posture" or "seat."
• Also Called: Goddess Pose, Horse Stance (in martial arts parallels), Utkata Konasana (in modern yoga naming)
• Symbolism: Embodiment of power, grace, balance, and receptivity—evoking the stance of a warrior goddess or queen ready to act with strength and wisdom.

📜 Scriptural References

While Devī Āsana is not named explicitly in classical texts, its form and essence are rooted in devotional stances used in ancient temple rituals, dance (Nāṭya), and martial yoga (like Kalaripayattu).

It is a modern-named posture with deep cultural roots in feminine strength and divine archetypes.

A similar wide-legged squat is found in:

• Nāṭyaśāstra dance stances like Alaṭaka and Samapāda Vinyāsa, used to depict strong goddesses and warriors.
• Kalaripayattu training stances that resemble this posture for leg strengthening and grounding.

🧭 Step-by-Step Instructions

1️⃣ Begin in a Wide-Legged Standing Position

• Stand tall with your feet about 3–4 feet apart, or wider if your body allows comfortably.
• Turn your toes outward to a 45° angle (diagonally pointing away).
• Keep your hands on your hips or by your sides to begin.

2️⃣ Bend Your Knees Deeply

• Inhale and begin to bend both knees, lowering your hips downward.
• Try to bring your thighs parallel to the floor if you’re able, or as close as is comfortable.
• Your knees should track over your ankles, not caving inward.

3️⃣ Align Spine and Pelvis

• Tuck your tailbone slightly downward to lengthen the lower back.
• Lift your chest and engage your abdominal muscles gently to support the lower spine.

4️⃣ Position Your Arms

• Option 1: Raise both arms to shoulder level, elbows bent at 90°, palms facing forward like a goddess holding weapons.
• Option 2: Bring hands to prayer (Anjali Mudrā) at your heart center.
• Keep shoulders relaxed and face serene.

5️⃣ Hold the Posture with Breath

• Breathe steadily through the nose, deep into the belly.
• Hold the pose for 30 seconds to 1 minute, or longer if stable.

6️⃣ To Exit

• Inhale and straighten your knees slowly, bringing arms down.
• Step feet together and return to standing position.

⚠️ Contraindications & Cautions

Avoid or modify if you have:

• Recent or chronic hip, knee, or ankle injuries
• Pelvic prolapse or hernia (consult expert)
• Weakness or pain in lower back

Modifications:

• Place a yoga block or bolster beneath the hips to reduce squat depth.
• Do the pose with back against a wall for support.
• Keep hands on hips or chair if arm position is difficult.

🔄 Recommended Preparatory Practices

🌿 Benefits

📖 Textual Resonance (from Dance, Devotion, and Yogic Movement)

Though not named as an āsana in classical yoga texts, Devī Āsana's function aligns with the purpose of asanas outlined in Gheraṇḍa Saṁhitā 2.2:

“Āsanas give steadiness, health, and lightness of body.”

Also, Devī Upāsanā (goddess worship) traditions involve seated and standing stances that channel strength, devotion, and mental clarity—embodied in this pose.

✅ Interpreted Practical Benefits

• Strengthens Lower Body
  Engages thighs, glutes, calves, and ankles.
• Improves Hip and Pelvic Mobility
  Gently opens hips and supports reproductive health.
• Supports Pelvic Floor & Urogenital Health
  Tones muscles associated with elimination and menstrual function.
• Enhances Groundedness and Inner Stability
  Builds willpower, stamina, and emotional resilience.
• Regulates Lower Doṣas
  Encourages flow of Apana Vayu, supporting detox and downward energy.
• Empowering Symbolism
  Evokes inner strength, confidence, and grace under pressure.

🌿 Ayurvedic Connection

🌬️ Breath Synchronization

• Inhale: While opening arms or lifting chest
• Exhale: While lowering into the squat
• Maintain: Even, deep belly breathing while holding the pose
• Inhale: As you rise to standing

📚 Summary Table