How-To Yoga Videos

Yoga + Weights: Challenge Your Strength in Goddess Pose

Take Goddess Pose to the next level by incorporating weights. This pose will work your entire body with only a few reps. Here, Danielle Diamond of Xen Strength demos step-by-step how to up the ante in asana. Trying it? Share your practice #newyearnewyoga.

This pose works all the major muscle groups, especially your legs, hips, arms, and shoulders. Keep your back straight and pull your navel in and up, as you drop your tailbone. Stack your shoulders over your hips and externally rotate your thighs to keep your knees over your ankles. Contract your muscles on the extension and the flexion by pressing the weights up overhead and actively pushing them down toward the pelvis.

See also 10 Poses to Steal from Yoga Hybrids

Danielle Diamond stumbled upon yoga as a producer at MTV, and has been practicing and teaching for 20 years. After turning 40 she realized her regular practice wasn’t cutting it so she added light weights to her flow and Xen Strength was born. “I’m not promising enlightenment here, I meditate for that,” she says.


Danielle teaches at A-list wellness events hosted by Wellthily, Gurney’s Inn and Yoga Journal; and trains yogis around the world to teach Xen Strength through her teacher training. Danielle believes that living her yoga off the mat is the sole reason she’s overcome her biggest challenges, like her mother’s suicide, and can now focus on peace, happiness and teaching others to do the same.