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Spider Pose

Benefits

Increases core strength, improves balance, stretches and strengthens legs.

Step 1

Begin in Mountain Pose.

Step 2

Step your feet apart.

Step 3

Bend your knees, and place your hands on your mat between your feet.

Step 4

Reach your hands behind your legs, and hold onto your heels.

Step 5

Hold still or gently rock side to side.

Step 6

Release this pose by bringing your hands in front of you, and sitting on your mat.

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