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Thread the Needle
This feel-good twist opens the shoulders and stretches the spine. It's calming and may be helpful in relieving sore shoulders or back pain.
Drishti: forward or eyes closed
Counterpose: table top, child's pose
Materials
- Yoga mat
Instructions
- Start on all fours, keeping your hands under the shoulders and your knees under your hips. Tuck your toes under.
- Inhale and open up your chest to the left as you bring your left arm toward the ceiling, looking towards your raised hand.
- Exhale as you move your left arm under your chest toward the mat, left shoulder lowers to the ground. Keep both knees and your right arm firmly rooted down for support.
- Continue to slide your left arm onto the mat, allowing your left shoulder to touch down. Extend the right arm overhead so your fingertips touch the mat while resting the left side of your head on the mat. Hold for 1-5 breaths and repeat on the other side.
Notes
Modifications: If you have sensitive wrists, begin the pose on your forearms instead. You may also place folded blankets under the wrists or knees if necessary.
Preparatory poses: table top, gentle twist, chair twist
Follow-up poses: table top, child's pose, downward dog