Goddesses come in all different forms and like a goddess, we can transform Goddess Pose into Spider Pose. Here’s how to do it and symbolic meaning of the spider too.
Yoga’s Goddess Pose AKA Utkata Konasana
Goddess pose aka Utkata Konasana is a standing pose. It is a pose of confidence, strength, and power. In it, we are forced to take up space. Taking up space is something often contrary to what is expected from girls and women. We spread our legs and squat, our legs grounded and strong. The shape and position remind me of fertility, the act of birth and even primitive figures in art. At the same time, as we embody the goddess and practice this pose, we open our hearts with our arms spread and muscles of the back engaged. These things together are a kind of juxtaposition of strength and vulnerability.
You can enter into the pose in a variety of ways; following a standing wide-legged forward fold turning your feet or from a mountain pose widening your stance by stepping one leg to the side and turning your feet outwards. It’s a pose that is part of the moon salutation sequence too. There are several hand variations too, such as cactus arms, Anjali mudra (prayer hands), extended arms with the hasta mudra, etc. You can also revolve the pose. There are a lot of possibilities and, some are shown here in images. Your yoga teacher can guide you with specifics on them as well. One variation that isn’t too common is the spider pose and, that’s what we’ll focus on here.
Variations on a theme: Spider Pose
Spider pose is one way to challenge yourself and try new things since variation moves the pose from beginner to intermediate level. Spider pose doesn’t have a formal name in Sanskrit, but just like other yoga poses, it has impact and benefits to various muscles and can be included in yoga sequences.
Spider Symbolism
The spider itself has a deep symbolic meaning. One of the most common themes is the grandmother spider celebrated in indigenous cultures in North America and elsewhere. Spiders weave intricate webs, spinning and creating something from seemingly nothing. Weaving is traditionally considered women’s work and, we see this metaphor in play in the stories of the Fates in Greek mythology – weaving and cutting the threads to life. As the guardian of languages and the alphabet, the spider communicates with us sharing her knowledge and wisdom, spider – a female energy teaches the younger generations how to weave their way through life.
The spider’s body is unlike an insect’s – having a two-section body instead of three like an insect. The double circles take on mystical symbolism. Together the body forms the shape of the number 8 from which represents the two-dimensional symbol of infinity. The past and the future, the physical and the spiritual are all woven together. The artist Louise Bourgeois, explored the theme of the spider mother in her later life with her work called Maman.
Spider Mother: Maman
Like the spider stories of the past, Maman symbolizes the strength of her own mother, mixed with the metaphors of spinning, weaving, nurture and protection – something we all need in a complex and uncertain world. Maman was birthed from her imagination during the late 90s when she was in her 80s. The original sculpture is more than nine metres or thirty feet high and made from steel and marble. Six bronze sculptures were cast from it and are installed at various locations around the world. She says this about the spider:
The Spider is an ode to my mother. She was my best friend. Like a spider, my mother was a weaver. My family was in the business of tapestry restoration, and my mother was in charge of the workshop. Like spiders, my mother was very clever. Spiders are friendly presences that eat mosquitoes. We know that mosquitoes spread diseases and are therefore unwanted. So, spiders are helpful and protective, just like my mother. — Louise Bourgeois
Spiders are associated with the feminine principle, so this variation of the pose seems apropos. Spiders are associated with the waxing and waning of the moon a feminine symbol. They are very agile, and even though they instil fear in many, most are timid, their bodies delicate and fragile. How will you embrace your inner goddess and express it outwardly? What might you consider as you wrap and twist your body into a spider pose?
How to do goddess pose aka fierce angle pose
From Tadasana aka mountain pose, turn your whole body right to face the long edge of the mat. Come into a wide leg stance, pointing your toes outward from 45 to 60 degrees and towards the corners of the long edge of the mat. Bend your knees squat down, dropping your hips to knee height. Keep the thighs parallel to the ground, your spine erect slightly tucking in the tailbone. Gaze forward. Keep the crown of the head lengthening upwards as you extend your arms out to the sides at shoulder-height with your palms facing down. Then, spiral your thumbs up toward the ceiling, so your palms face forward. Bend your elbows and point your fingertips toward the ceiling; your upper arms and forearms should be at a 90-degree angle. Keep your knees in line with your toes. Soften your shoulders. Hold for 3 to 10 breaths. Send the breath to the lower abdomen, contract the abdominal muscles and release, do this at your own pace.
Benefits of goddess pose
Frequently practised in hip opening sequences, this pose helps boost energy in the body and builds confidence. The practice of goddess pose as part of a prenatal yoga sequence helps to widen the uterus and prepare for delivery during pregnancy.
How to do spider pose from goddess pose.
From goddess pose, fold forward. Allow your arms to drop down to the ground and raise your heels from the ground. Cross your arms in front of you letting the backs of your hands rest on the ground, with your palms facing upward. Touch the tips of your forefingers and thumbs together. Hold for 3-10 breaths.
Anatomy
Benefits the following muscles:
- Lower Back
- Hamstrings
- Hips
- Knees
- Pelvic
- Quadriceps
Spider pose benefits the following muscle groups:
- Arms and Shoulders
- Lower Back
- Middle Back
- Upper Back
- Core (Abs)
- Feet and Ankles
- Hamstrings
- Hips
- Knees
- Neck
- Pelvic
- Quadriceps
