Low Lunge Spider Variation (looks like a crawling spider: twist, quad, hip & shoulder opener, psoas stretch)

Brief alignment: Come into a low lunge, twist in the direction of the folded rear knee, clasp the back foot with the hand while behind the elbow and grabbing the shoulder with the opposite hand. Make sure the knee tracks over the ankle and shoulders are leveled.

Benefits: Low Lunge Spider detoxifies the liver, kidneys and spleen; opens the hip, groin to release harbored emotions, relieve soreness in the quads, stretch the deltoid muscles and open the shoulders.

Contraindications: Do not attempt this pose if you have a shoulder, knee or hip injury.