Yoga Practice: Goddess Pose

Posted on September 29th, 2012 by in Yoga

Goddess Pose, or Deviasana, represents the feminine force that created the universe. Hara is a Japanese martial arts term meaning “center of being,” and it refers to the stomach, or solar plexus, where the body’s vital healing energy is generated. Goddess Pose, in combination with breathing from the hara, is a powerful way to revitalize and renew the body, mind, and spirit. When the body’s hara is clear and open, vital energy can freely move down through the pelvis and legs and into the earth for grounding. However, fear, pain, and anxiety can cause this energy to become blocked. Goddess pose with hara breathing opens up the hips and chest so that power, strength, and energy can circulate freely.

Ready to try it out? Here’s how:

  • Step your feet wider than hip-width apart (approximately 2—3 feet) and lift the arms out to the sides at shoulder height.
  • Turn your feet out 45 degrees and bend the knees to a comfortable stance, making sure that your knees track directly over the ankles.
  • Turn your palms up and bend the elbows to 90 degrees so that your palms face in toward your head.
  • Inhale through your nose, drawing in abundant energy, healing, and relaxation, as you reach both arms overhead.
  • Exhale through your mouth, bend your elbows, and pull your fists down alongside the ribs, emphatically saying, “Ha!” (This action expels tension while bringing in power and vitality to your center.) Repeat 10–15 times while holding the pose.

After you’re done, come out of the stance. Pause, breathe naturally, and relax. Take a moment to observe and soak in the energy flowing throughout your entire being.

© Kripalu Center for Yoga & Health. All rights reserved. To request permission to reprint, please e-mail


About Janna Delgado, BFA, RYT 500

Janna Delgado, RYT 500, is a senior faculty member at Kripalu. An Ayurvedic Yoga Specialist, Kripalu Yoga teacher, and AFAA-certified personal trainer and fitness instructor, Janna is Director of Yoga in the Schools for the Institute for Extraordinary Living (IEL). Formerly a program leader for the IEL’s Yoga for Weight Loss program, Janna is currently the Program Advisor for Kripalu’s Healthy Living immersion program Fitness and Yoga Retreat and leads workshops for Kripalu’s R&R Retreat program. She is a regular contributor to Kripalu publications.

2 Responses to “Yoga Practice: Goddess Pose”

  1. Mona May 24, 2013 7:42 pm #

    Step your feet hip distance apart for this pose???????

    • KripaluEditor May 24, 2013 8:02 pm #

      Hi Mona,
      Your feet should be approximately two and a half to three feet apart for this pose—wider than hip-width.
      Kim from Kripalu

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