threading the needle

Threading the needle stretches the shoulders, arms, upper back and neck.

From the table position, slide the right hand between the left hand and left knee. Slide it all the way out to the left so that the right shoulder and side of the head come down to the floor.

Inhale and reach the left hand up towards the ceiling. At first explore the posture with the arm, finding the place were you feel the deepest stretch, then stay there and reach out through the fingers.

Breathe and hold for 3-6 breaths.

To release: exhale the palm back to the floor and slowly inhale back to the table position.

Repeat on other side.

Cross upper hand over back and hold onto the inside of thigh.

Recent or chronic injury to the knees, shoulders, or neck.

table, dog, cat, puppy, downward facing dog.

Ahimsa, the yogic practice of non violence must be adhered to when engaging in the practice of hatha yoga. Respect your body's limitations and inner wisdom, if something feels wrong or dangerous, please do not do it.

Please consult your health care practitioner before starting a yoga, pranayama or other exercise program.