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Yoga Sequences

7 Spooky Halloween-Inspired Asana

Grab your mat and sense of humor for this festive flow, created by Kristin McGee exclusively for readers.

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Want to feel like a kid again this Halloween? All you need is your yoga mat and a sense of humor. “I always think yoga is the best way to feel like a child,” says NYC-based yoga teacher Kristin McGee, who has worked with Tina Fey and LeAnn Rimes. “Doing poses that are fun brings us out of our shells, just like dressing up.”

McGee created this frightfully festive Halloween sequence exclusively for readers to do at home or for yoga teachers to incorporate into their holiday classes. “These poses mimic a lot of the creatures we think about during Halloween,” she says. “They also require you to support your own body weight, which sculpts muscles and helps burn off all that candy!”

Black Cat (Marjaryasana)

Start on all fours and round your spine like a black cat, tucking your chin into your chest. Then tuck your toes under and come into a squat.

Old Black Crow (Bakasana)

From your squat, lift the balls of your feet and place your knees in your armpits. Lean forward and engage your core to lift your feet up into Old Black Crow Pose, balancing on your hands. Come down to rest, then prepare to come into a squat.

See also Learn Crane Pose

Creepy Crawly Pose (Tittibhasana)

Come into a squat with your legs wide and your hands behind your heels with your fingers facing forward. Balance the backs of your upper thighs on your elbows and extend your legs forward out in front of you.

See also 4 Steps to Lift into Firefly

Witch on a Broomstick (Utthan Pristhasana)

From Tittibhasana, lower down onto your feet and lunge your left foot back, keeping your right leg lunging on the outside of your right wrist. Reach your right arm under your leg, stretching it out to the side, then lengthen the opposite arm out to its own side as well. Hold for 5 breaths, then step back to Downward-Facing Dog and repeat on the other side.

Scary Ghost Boo Pose (Simhasana)

From a kneeling position, lift up slightly off your heels, round your spine, make your hands into fists, and pull your fists in toward your belly. Then stretch your arms out to the sides as you stick out your tongue and scream!

Frankenstein Pose (Dandasana)

Sit upright with your legs straight out in front of you on the floor and lift your arms out in front of you like Frankenstein.

Corpse Pose (Savasana)

Roll down onto your back and let your body rest like it’s in a coffin, with your arms out to the sides and legs open slightly wider than the hips. Happy Halloween!

Need a post-practice snack? Try our healthy Halloween Party Mix recipe.