Thread the Needle

About This Pose

Thread the Needle is a thoracic rotation pose that targets the area most other poses skip. The thoracic spine, the middle back between the shoulder blades, should rotate significantly in daily movement. In most people it doesn't, because years of sitting and forward-facing activity have reduced its mobility. The neck and lower back then compensate by over-rotating, which is why neck pain and lower back pain often trace back to a stiff thoracic spine. From hands and knees, slide the right arm under the left arm along the floor, palm facing up. The right shoulder and the right temple come to rest on the mat. The left arm can press lightly into the mat to increase the rotation, or extend forward as in Extended Puppy Pose. The rotation happens through the thoracic spine. Feel the stretch between the shoulder blades on the right side. The hips stay stacked over the knees. Breathing into this position helps. On each inhale the spine lengthens. On each exhale the body releases a little further into the rotation. Five to eight breaths per side is a good starting point. People with significant thoracic stiffness, common in people who spend long hours at computers, will feel this intensely even at first. This pose is a good preparation for deeper twists and for any overhead shoulder work, because thoracic extension and rotation are prerequisites for healthy shoulder mechanics.

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