Thread the Needle

How to

1. Begin on your hands and knees in a tabletop position with your wrists directly under your shoulders and knees under your hips.
2. Inhale deeply, grounding your hands and spreading your fingers wide.
3. As you exhale, slide your right arm underneath your left arm, palm facing up, and allow your right shoulder and ear to gently rest on the mat.
4. Keep your left hand pressing into the mat or extend it forward, feeling a gentle twist in your upper back.
5. Ensure your hips remain square and level, not tilting to one side.
6. Maintain a relaxed and steady breath, allowing the twist to deepen with each exhalation.
7. Gaze can be directed towards your left hand or close your eyes for deeper relaxation.
8. To release, press into your left hand, inhale to lift your right arm back to the starting position, and switch sides.

Benefits

• Stretches and opens the shoulders, chest, and upper back.
• Improves spinal flexibility and alignment.
• Relieves tension and tightness in the upper body.
• Calms the mind and reduces stress through focused breathing.
• Enhances circulation and promotes relaxation of the nervous system.

What next

• Related glossary term
• Watch practice videos
• Practice — Move
• Find a teacher