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Yoga Basics: your guide to the practice of yoga
Seated Yoga Poses arrow Seated Twists arrow threading the needle
Sucirandhrasana
Level of Difficutly: Basic
Print

Instructions

1. On you hands and knees in Table pose, slide the right hand between the left hand and left knee. Slide the arm all the way out to the left so that the right shoulder and side of the head rest comfortably on the floor.

2. 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.

3. Breathe and hold for 3-6 breaths.

4. To release: exhale the palm back to the floor and slowly inhale back to Table pose.

5. Repeat on the other side.

Benefits + Contraindications

Benefits: Threading the Needle pose stretches the shoulders, arms, upper back and neck.

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

Modifications + Variations

Modifications: Place a folded blanket under the knees to protect them from pressure and stress. 

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

Vinyasa

Use one or more of the following postures to build a sequence leading up to this pose: Table, Dog, Cat, Puppy Dog, Hero.

Use one or more of the following postures to build a sequence ending after this pose: Table, Down Dog, Hero.