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