All Activities
Practice Spider pose

Practice Spider pose
Green highlight

Practice Spider Pose by learning safe yoga steps: pretend to be a spider, stretch arms and legs, balance, breathe slowly, and relax.

Orange shooting star
Download Guide
Collect Badge
Background blob
Challenge Image
Skill Badge
Table of contents

Step-by-step guide to Practice Spider Pose

What you need
Adult supervision required, comfy clothes, water bottle, yoga mat or soft towel

Step 1

Spread your yoga mat or soft towel in a clear space.

Step 2

Put on comfy clothes.

Step 3

Take off your shoes.

Step 4

Stand tall with your feet hip-width apart.

Step 5

Take three slow deep breaths in through your nose and out through your mouth.

Step 6

Bend your knees until your hands can touch the floor.

Step 7

Place your palms flat on the floor shoulder-width apart with fingers spread.

Step 8

Walk your hands a few steps forward until your hips lift a little and your body looks low like a spider.

Step 9

Step your right foot forward beside your right hand so your legs feel wide.

Step 10

Step your left foot forward beside your left hand so both legs are wide like spider legs.

Step 11

Reach your fingers and toes out like spider legs.

Step 12

Breathe slowly and calmly for five deep breaths while holding the pose.

Step 13

Lower your knees to the mat and sit back to relax while breathing slowly for five breaths.

Step 14

Stand up slowly and shake out your arms and legs.

Step 15

Share your finished Spider Pose on DIY.org.

Final steps

You're almost there! Complete all the steps, bring your creation to life, post it, and conquer the challenge!

Complete & Share
Challenge badge placeholder
Challenge badge

Help!?

What can we use if we don't have a yoga mat or soft towel?

Use a folded blanket, carpet, or grass instead of the yoga mat or soft towel so your palms and knees stay comfortable while you follow steps like bending knees and placing palms flat.

My hands keep slipping when I walk them forward—how can I fix that?

Dry your palms, spread your fingers wide as the instructions say, and put the mat or towel on a non-slip surface or fold it for extra grip before you walk your hands a few steps forward and lift your hips a little.

How can I adapt Spider Pose for a preschooler or an older child?

For younger children keep knees lowered on the mat and shorten the hold to 1–2 breaths with a caregiver assisting steps like stepping feet beside hands, while older kids can straighten legs more, step the feet wider, and hold for the full five deep breaths.

How can we make the Spider Pose more fun or challenging?

Turn the pose into a game by counting the five deep breaths as a spy challenge, add arm movements while reaching fingers and toes out like spider legs, or take a photo of the finished Spider Pose to share on DIY.org.

Watch videos on how to Practice Spider Pose

0:00/0:00

Here at SafeTube, we're on a mission to create a safer and more delightful internet. 😊

Strength Building Spider Pose 🕷️ Kids Yoga Arm Balance!

4 Videos

Facts about yoga for kids

⏱️ Even 5–10 minutes of daily practice can make poses easier and build confidence over time.

⚖️ Balance poses like Spider boost coordination, proprioception, and core strength in growing children.

🌬️ Slow, deep belly breathing (pranayama) can reduce stress and calm the nervous system in minutes.

🕷️ Spiders have eight legs—pretending to be a spider helps kids stretch and coordinate all four pairs!

🧘‍♀️ Yoga traces back thousands of years to ancient India and blends poses, breath work, and mindfulness.

How do I teach my child to practice Spider Pose step by step?

Start on hands and knees (tabletop). Spread fingers wide like spider legs. Step one foot out to the side, slide the opposite leg back and lift it slightly so both legs feel long while keeping hips low. Reach arms forward, lift the chest slightly and gaze ahead, pretending to crawl. Hold for 3–5 slow breaths, then return to tabletop and rest in Child’s Pose. Repeat on the other side, keeping instructions gentle and playful.

What materials do I need to practice Spider Pose at home?

You need a non-slip yoga or play mat, comfortable stretchy clothing, and a clear soft floor area. Optional items: a small cushion or folded blanket for knee support, yoga blocks to rest hands on, and calming music or a timer to guide breath length. No special equipment is required—encouraging imagination (pretending to be a spider) makes the pose engaging for kids.

What ages is Spider Pose suitable for?

Spider Pose suits preschool and elementary-aged children, roughly ages 3–10, with supervision. Toddlers (about 2–3 years) can try simplified, assisted versions while seated or on hands with help. Older kids can hold balance longer and explore variations. Always adapt the pose to a child’s coordination, attention span, and comfort level, offering more support or shorter holds for younger or less steady children.

What safety tips should I know before doing Spider Pose with my child?

Supervise closely, use a non-slip soft surface, and dress the child in loose clothing. Avoid the pose if the child has recent wrist, knee, or back injuries and consult a clinician for concerns. Modify by lowering knees, using cushions under hands, or keeping the back less lifted. Encourage slow breathing, stop if the child feels pain or dizziness, and keep sessions short and playful to prevent strain.
DIY Yeti Character
Join Frame
Flying Text Box

One subscription, many ways to play and learn.

Try for free

Only $6.99 after trial. No credit card required

To create a safe space for kid creators worldwide!

Discovery Tools

DIY Wiki

DIY TV

Creativity Tools

How to draw

Teacher Tools

SafeTube

DIY Blog

2025, URSOR LIMITED. All rights reserved. DIY is in no way affiliated with Minecraft™, Mojang, Microsoft, Roblox™ or YouTube. LEGO® is a trademark of the LEGO® Group which does not sponsor, endorse or authorize this website or event. Made with love in San Francisco.

Practice Spider pose. Activities for Kids.