What is it?
A wide squat that works the lower body, upper body, and core. This mid-level squat, commonly called “Goddess pose” in yoga, will challenge balance and develop foundation. Work your calves and inner thighs while trimming your torso and arms.
How to do it:
- Step the feet apart wider than hip distance, turning toes out toward the corners of the mat.
- Spend time distributing the weight of the body evenly over feet to create a stable base.
- Sink your hips and pelvis into the squat, making sure the knees track in the same direction as the toes.
- Continue to draw your thighs back, focusing on maintaining a long spine.
- Find your core by gently engaging the pelvic floor and pulling navel to spine. Think of lifting in and up instead of sucking in!
Try the following variations for the arms: hands together in prayer position, a side bend with the top arm reaching over, or cactus with the arms bent at 90 degrees.
Hold the pose for 10-15 breaths for a slow burn, or build cardiovascular strength with dynamic movement. On an inhale, straighten legs while lifting arms as you follow your breath. Exhale to bring arms down while bending knees as you return to the squat. Repeat this in sets of 5, moving with your breath.
Add light hand weights for an extra challenge.