Thread the Needle

About This Pose

On hands and knees, slide one arm under the body along the floor, dropping the shoulder and temple to the mat for a chest and shoulder stretch.

How to Practice

1. 1

   Begin in tabletop — hands under shoulders, knees under hips.

2. 2

   On an inhale, sweep the right arm up and open toward the right, following it with your gaze.

3. 3

   On an exhale, slide the right arm under the body to the left along the floor.

4. 4

   Lower the right shoulder and right temple to the mat.

5. 5

   Keep the left arm extended in front or rest the left hand on the mat beside you.

6. 6

   Hold for 5–8 breaths, softening the right shoulder with each exhale. Press back up and switch sides.

Benefits

• Releases the thoracic spine and shoulders
• great for desk-related tension