[Pose Of the Week] Get Creepy with Spider Pose (Beginner)

Celebrate the season of mystery & spookiness with Spider Pose!

Spider Pose is actually a variation of Goddess Pose (Utkata Konasana) – but I like to call this pose Mamanasana, in honor of the “spider mother” of indigenous North American legend! 🙂

This pose has many of the same benefits as its mother pose, but it also has additional feminine symbolism associated with the spider imagery. It is a great hip opener, and also strengthens the core, hips, thighs, ankles, and calves, boosts energy, and builds confidence. As both a balance pose and a forward bend pose, this pose also improves focus and coordination, provides the benefits of inversion, and is a lot of fun to do with kids as well.

Those with lower back or knee issues should use caution when performing this pose. Avoid this pose in the second or third trimesters of pregnancy.

How to Do Spider Pose

  1. From Goddess Pose, fold forward.
  2. Allow your arms to drop down to the ground and raise your heels from the ground.
  3. There are a few options for arm placement:
  • Keeping your arms straight, cross your arms in front of you with your palms on the floor and hands turned inward. Touch the tips of your forefingers and thumbs together (as pictured above).
  • Bend your arms and cross your forearms with your fingers spread and fingertips resting on the floor (as pictured in #8 here)
  • Cross your arms and hold onto your shins as shown here.
  1. Hold the pose for 3-10 breaths, then release your heels, straighten your legs, and hang in a relaxed state for a few breaths.


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