Thread the Needle Pose
From a kneeling reach with both arms long on the floor, thread one arm under the chest until that shoulder and ear rest down, the other arm still reaching ahead.
How to do it
Setup
Kneeling, hips over the knees, chest low, both arms stretched ahead on the floor.
Steps
- Slide one arm under the chest to the far side, palm up.
- Let that shoulder and ear settle on the floor, the other arm long.
- Hold and breathe, then slide back out and switch sides.
Common mistakes
Hips sinking back onto the heels: keep them stacked over the knees. Reaching arm creeping in: leave it long on the floor ahead. Forcing the twist: stop where the upper back turns without strain.
Breathing
Slow and even through the hold.
