Thread The Needle Pose

How to do Thread The Needle Pose

1. Place your knees beneath your hips and your hands beneath your shoulders.
2. Spread your left fingers and press your left palm into the floor.
3. Turn your chest to the right and reach your right arm toward the ceiling.
4. Keep your hips over your knees as your chest turns.
5. Sweep your right arm down and underneath your left arm, turning your right palm upward.
6. Bend your left elbow to lower your right shoulder and the right side of your head.
7. Keep your left palm pressing down so your neck is not carrying your weight.
8. Keep your hips above your knees rather than shifting back toward your heels.
9. Press your left palm down to lift your head and right shoulder away from the mat.
10. Slide your right arm out and place your right hand beneath your shoulder.

Benefits

Threading the arm underneath brings a stretch behind that shoulder and across the upper back.

Variations

Rest your right shoulder and head on a folded blanket if the floor is too far away.