Threading the Needle

You Should Feel

Gentle twist through your upper spine. Stretch across your shoulder and upper back. Release and ease.

How to Get Into the Pose

• 1Start on hands and knees (tabletop)
• 2Thread one arm under opposite arm, palm up
• 3Shoulder and temple rest on ground
• 4Hips stay stacked over knees
• 5Free hand can rest on ground, reach overhead, or rest on low back
• 6Gaze toward ground or whichever direction is comfortable

Modifications

• •If shoulder doesn't reach ground: Place blanket under shoulder and head
• •If uncomfortable: Don't thread arm as far through
• •If neck is sensitive: Use more padding under head, don't turn head as much
• •To deepen: Walk free hand farther forward, increase twist through chest