Pose guide
How to improve your Goddess Pose
Wide stance, toes turned out, hips low, knees over toes, torso tall, arms in a goalpost. Here’s the rubric Posewise measures it against, and what to train when you miss.
The rubric
Posewise checks six things from the front. Here’s what good looks like.
- Squat depthHips sinking toward knee height75–150°hip · knee · ankle
- KneesTracking out over your toes, not caving inOver toesfront view
- TorsoTall, stacked over your hips0–12°lean from vertical
- ElbowsBent to a right angle, like a goalpost70–110°shoulder · elbow · wrist
- ShouldersLevel, both elbows at the same height0–9°tilt
- FeetToes turned out about 45°25–60°front view
What’s holding it back
Build leg strength and open your inner thighs, and you’ll sink deeper into the squat.
Depth usually stops where leg strength runs out. Tight inner thighs can cap it too.
Goblet squats12 reps
Side-lunge groin stretch20s a side
Sink your hips lower, knees over your toes.
Strengthen your outer hips, and your knees will track out over your toes.
When the outer glutes are weak, the knees cave in toward the big toes.
Clamshells12 a side
Lateral step-outs10 a side
Press your knees outward, in line with your toes.
Build core strength, and your torso will stay tall over your hips.
When the trunk tires, the chest tips forward and the pose turns into an ordinary squat.
Core bracing10 reps
Pelvic tilts10 slow reps
Lift your chest and stack your torso over your hips.
Free up your shoulders, and your arms will settle into the cactus shape.
Straightening or uneven arms usually point to shoulders running out of rotation, so one side gives first.
Doorway lat stretch20s a side
Floor angels8 slow reps
Elbows at shoulder height, bent to a right angle.
And one cue: turn your toes out about 45°, so your knees can point the same way.
Not sure which one is yours?
Posewise watches your Goddess Pose through your iPhone camera, tells you which of these is holding you back, and builds a six-minute daily plan to fix it. Video never leaves your phone.
Join the betaFree during the beta · iPhone
Quick answers
How low should I squat?
Aim for thighs close to parallel with the floor, but only as low as your knees can stay over your toes. A higher squat with good knees beats a deep one with knees caving in.
How far should my toes turn out?
About 45°, with your heels in and toes out. Your knees should point the same direction as your toes.
Why do my knees cave in during Goddess Pose?
Usually weak outer hips, or toes turned out further than your hips allow. Press your knees out toward your little toes.
What do I do with my arms?
The common version is cactus arms: elbows at shoulder height, bent to about 90°, palms forward. Hands at your heart works too.
How can I check my Goddess Pose form at home?
Film yourself from the front. Or use Posewise, an iPhone app that measures your Goddess Pose with the camera, speaks corrections as you hold it, and builds a six-minute daily plan for what it finds.