Thread the needle

From hands and knees bring your left arm sideways and up towards the sky. On an exhale bring your arm underneath the right (like a thread through a needle).

Now place your left shoulder on the mat turning your right shoulder on top of the left as much as possible. Cross your right hand behind your back. If your arms allow it place the right hand on the inside of the left thigh. 

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Gently bring your right arm back towards the floor and push yourself up very slowly to release the left arm. Sit on your shins for a little rest and repeat on the other side when you're ready. 

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Benefits

• Opening and stretching the shoulders en chest 

• Stretching the arms, upper back and neck 

• Twisting and opening the spine and diaphragm 

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Contra indications  / modifications and prop use

• Knee issues: Use a folded blanket ​underneath the knees  

• Shoulder issues: If this pose is causing too much pressure on the shoulder on the floor then take a reclining twist instead. If the top shoulder is painful or uncomfortable then let the arm rest on your back or on the floor instead

• Neck issues: Take a reclining twist instead if there is any tension in the neck 

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Alternative pose

• Wide knee child's pose with a twist

• Reclining twist