Capricorn yoga: poses for structure and stamina

by Brooke Musat, Cosmomuse

It's Capricorn Season!

If you are a Capricorn, know a Capricorn, or simply want to celebrate the Capricorn energy in you, we have a yoga sequence for you that is inspired by Capricorn’s vitality. A sequence that calls upon your inner mountain goat - seeking out heights (or feats) that seem impossible and conquering them with graceful perseverance. 


Cobra (Bhujangasana) on fingertips with one leg lifted

Cobra on fingertips with one leg lifted is a great pose for the Capricorn-inspired because it builds strength in the hands while keeping the heart open. This pose can help to enhance Capricorn’s tactical abilities while still ensuring she will enter, maintain, and exit every task with an open heart.

Physical Benefits

  • Strengthens spine and hands
  • Tones the upper arms
  • Stretches chest and the fronts of shoulders
  • Opens the heart


Downdog (Adho Mukha Svanasana) turnout feet

Downdog with turned out feet is a traditional yoga pose with a twist. At first this pose may seem awkward and not as easy to maintain as a traditional Downward Facing Dog, but practicing this pose regularly speaks to Capricorn’s ability to embrace the awkward, difficult and uncomfortable, and make it her own.

Physical Benefits

  • Stretches the chest, hamstrings, inside of the calves, arches, and the tiny muscles in the hands
  • Strengthens the arms, shoulders and fronts of the legs
  • Can help to prevent osteoporosis
  • Relieves headache, insomnia, back pain, and fatigue
  • Helps cultivate balance



Side plank 1 (Vasisthasana) with feet staggered and Side plank 2 (Vasisthasana) with feet staggered bending knees and with hand elevated

Side Plank 1 and 2 are poses that will treat the entire body to a challenge. With a little bit of Capricorn in us all, these poses appeal to Capricorn’s tolerance of all that is challenging. A challenge to Capricorn is an agreement to commit to an improvement of self.   

Physical Benefits

  • Strengthens the arms and legs
  • Strengthens the muscles in the hands and wrists
  • Helps build the core balancing muscles


Take time to soak in the benefits of each of these Capricorn-inspired postures. After all, a Capricorn would never rush a race, hurry through hatha, or speed through a sun salutation. To see the entire sequence hop over to


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