Thread-the-Needle Pose
- 1 - Begin on your hands and knees in a tabletop position, with your wrists aligned under your shoulders and knees under your hips.
- 2 - Inhale deeply, and as you exhale, slide your right arm under your left arm, threading it between your left arm and left leg.
- 3 - Lower your right shoulder and ear to the ground, coming to rest on the right side of your head.
- 4 - Extend your left arm forward, keeping your palm flat on the floor. Your left hip should remain aligned with your right hip.
- 5 - Continue to breathe deeply and relax in this position, feeling a stretch in your right shoulder and upper back.
- 6 - Hold the stretch for 15-30 seconds while taking deep breaths.
- 7 - Inhale and slowly release your left arm from the extended position, placing it back on the ground.
- 8 - Repeat the stretch on the other side by threading your left arm under your right arm.
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