Spider Pose

Oh how I love leading Spider Pose in my classes during the month of October. It’s a fun hip opener that may be easier for you than it looks. Give it a try!

Benefits: Spider pose is like an active wide-leg forward fold - especially if you choose to lift your heels. It stretches the back body, inner thighs and feet - and it strengthens there too. Add the grounding sensation of your hands and a slow deep breath, and you have a nice release for your nervous system as well.

How to: Step your feet wide, and then angle your heels in so the feet are at a 45 degree angle. Bend your knees slightly and fold forward, hinging at the hips. You can ground into the fingertips (spider hands), or rest the tops of your hands on the floor. Engage the muscles in your legs and belly as you bend the knees a little more, sinking your hips down to find your edge. Then hold the pose and breathe. If you want to add a fun element, try lifting your heels off the floor.

Mantra: “I am brave!”