Thread The Needle Pose is a great restorative posture that gently messages, and releases the shoulders. It is a great counter posture to all the Chatarungas performed during a Vinayasa class.
Start on all fours. The hips are directly above the knees. The thighs, knees, calves, ankles and feet are hip distance apart from one another. Tops of the feet rest on the earth.
The hands and arms are shoulder distance apart. Stack the shoulders over the elbows and wrists. Spread the finger wide and root down through the index, thumb and pinky fingers.
Bring a slight engagement to the belly by drawing the naval in and up towards the spine.
On an inhale, lift the right arm up to the sky and shine the heart up. Follow the arm with your gaze.
On an exhale, slide the right arm underneath the left and slide the left arm forward. The left arm remains active and the elbow off the ground by pressing firmly into the palm of the hand. The hips, knees, legs and feet stay don’t move. Bring the right cheek and ear to the ground. The gaze is to the left.
If you would like to go a little deeper, you can bring the left arm to rest on the lower back as you grab a hold of the right inner thigh with that hand. There is also the option to play with your balance by using the right inner thigh to over the right leg off the earth. If you do so flex the right toes and draw the outer hip down towards the earth.
To release, bring both arms out in front of you and walk back to tabletop position. Repeat on the other side when you are ready.
- Stretches the arms, shoulders, and neck
- Knee, neck, shoulder, back, or spinal injury