Spider Walking

Today find a few minutes to practice Spider Walking. This pose stretches the groins, inner thighs, and hamstrings and can alleviate lower back and hip discomfort.

You Will Need:

  1. A comfortable place to lay down on the floor or a bed.
  2. A yoga strap or 6-8 foot long neck tie, belt, scarf, or sash.

Spider Walking

  1. Recline comfortably with knees bent.
  2. Repeat your Intention from Day 1 mentally three times.
  3. Draw knees into chest and wrap strap across soles of both feet, turn knees slightly out.
  4. Inhale and straighten the right leg, keeping left knee bent.
  5. Exhale and come back to center.
  6. Inhale and straighten the left leg, keeping right knee bent.
  7. Exhale and come back into center.
  8. Practice for 3-5 minutes alternating between sides.

Things to Ponder:

  • Notice how your lower back and hips feel before and after doing this warm-up technique.