Master Your Adapted Goddess Yoga Pose for Strength

Practice the adapted goddess pose that feels comfortable,

What do you think of when you hear “adapted goddess yoga poses”?

As we age, I firmly believe that we’re capable of doing anything! However, our health may require us to make some adjustments, such as moving at a different pace, modifying exercise, or engaging in low-impact activities. Yoga can be particularly beneficial as the majority of yoga poses can be adapted to help you:

  • Improve your mobility
  • Improve your flexibility
  • Increase your strength
  • Promote a positive mindset
  • Improve motivation

In this series, you will learn how to safely adapt goddess yoga poses, explore the benefits of each pose, and experiment with adaptations to accommodate different body types and/or physical needs.

You may find tools such as a chair, pillow, or yoga blocks helpful to provide support when trying adapted yoga poses. I like to use a chair as it ensures safety for individuals facing challenges with balance, coordination, difficulty with vision, or vertigo (like myself)!

The Goddess Pose

The Goddess Pose mimics everyday activities, such as bending down to pick up objects or lifting grandchildren. This translates to improved functional fitness, making daily tasks easier and safer!

From a physical perspective, the Goddess Pose tones the thighs, core, and back while offering a gentle stretch to the inner thighs, hips, and pelvis.

Regular practice of the adapted Goddess Pose can increase your awareness of your body and how it moves. This heightened awareness can translate to an improved body-mind connection. Research suggests that regular practice of yoga poses like this one can improve your overall well-being in life! 

For grandparents taking care of young children, practicing the adapted Goddess Pose can establish a strong, grounded foundation. This stability proves beneficial when lifting or carrying growing grandchildren or tending to them in their cribs.

The weight-bearing nature of the Goddess Pose can stimulate bone health and density, which is particularly important for people over 60 who are at a higher risk of osteoporosis and fractures. 

Did you know?

Did you know that regular practice of the Goddess Pose has been associated with improvements in balance and proprioception? This can significantly reduce the risk of falls!

The Goddess Pose also encourages proper alignment of the spine, aiding in the prevention of postural issues and promoting spinal health. The pose’s stretching components can alleviate lower back pain as an added bonus! 

However, people over 60 often encounter shoulder issues and may find it challenging to squat, making the traditional Goddess Pose challenging to sustain…

How to Adapt the Goddess Pose

You can adapt the Goddess Pose by bending your arms and keeping your elbows close to the body with your palms facing each other. If you’re dealing with knee pain or discomfort or haven’t completely recovered from knee surgery, executing a deeper squat might not be feasible! Try to use a chair for support while transitioning into a squatting position. This can be more comfortable than attempting to stand. You’ll find these adapted yoga poses in the videos below.

I invite you to grab a chair that is not overly cushioned and does not have armrests. Join me in this 3-part yoga session where I show you the various ways to adapt the Goddess Pose!

Part 1/3

Part 2/3

Part 3/3

I hope that you discover a way to practice the Goddess Pose that feels comfortable but also slightly challenging without causing any pain or issues. Yoga should be a fun challenge to keep your body and mind active and strong. Adapting yoga poses will allow you to engage in safe, low-impact exercise!

I would love to hear how it goes for you! Let me know in the comment section below.

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