Spider Pose

October calls for a spooky pose of the month. Spider Pose, though not a traditional yoga asana, screams Halloween. You may already know Goddess Pose. This pose will build from there. Be sure to warm up before trying this pose. 

Benefits:

• Opens the hips deeply, releasing tension stored in the pelvis and inner thighs
  
• Stretches the hamstrings and adductors, improving lower body flexibility
  
• Strengthens the arms and shoulders when practiced actively
  
• Improves circulation and mobility in the lower body
  
• Supports spinal alignment and relieves stiffness in the lower back​
  

How to Practice :

1. Face the long edge of your mat with your feet wider than hip width, 2-3 feet apart. Rotate toes out wider than heels, at about a 45-degree angle. Press all four corners of the feet into the ground, relaxing the toes.
2. Place your hands on your waist. Press up through the crown, and tilt the back of the pelvis down to engage your abdominals and lengthen your low back.
3. Bend your knees over your ankles, feeling your tailbone descend. Maintain length in low back.
4. Hinge forward until your back is parallel to the floor. Place your hands on the floor (or on blocks) under your shoulders.
5. Lift your heels, balancing on the balls of the feet.
6. Cross your hands, and lift the palms off the ground, keeping fingers on the floor. (More spiders!)
7. To release, lower the heels, bring hands to the top of your thighs, and straighten the legs and arms. Rotate feet to parallel, then walk the feet in and relax arms by your sides.

Variations:

• Place hands on blocks for support.
• Hold the position with back to the wall for stability and proper alignment.

Precautions:
Check with your healthcare provider before beginning any physical practice. If you have inguinal hernia or knee, hip or low back issues, practice at the wall and/or keep your hands on your waist, thighs, or in anjali mudra (prayer position) at the chest throughout the posture. As always, if a posture causes pain, come out of it immediately. Ask a qualified yoga teacher for assistance.