How to Do the Yoga Thread The Needle Pose
- 1). Come onto your hands and knees on the floor. Place your knees about hip-width apart and directly underneath your hips. Place your hands about shoulder-width apart and directly under the shoulders.
- 2). Make sure your weight is evenly distributed between your hands and knees. Reach your right arm underneath your body, with the palm facing up.
- 3). Bend your left elbow, reach your hips back slightly and bring your right shoulder down to the floor so you are resting on the outside of your right shoulder.
- 4). Place your head on the floor so you are resting on your right ear and cheek. Do not place any weight on the head; it should simply rest lightly on the floor. Your weight should be in your shoulder and your legs.
- 5). Shift your weight back until you can rest comfortably on the floor without putting any pressure on the head or too much strain on the shoulder.
- 6). If needed, keep your left hand on the floor; or reach up with your left arm, the palm facing out. Be careful to not twist the hand or arm. To protect your neck from injury, do not look up at the hand, but straight ahead.
You can create an even deeper shoulder stretch by bending your left elbow and resting the back of your left hand behind your back. See the links in Resources to clarify. - 7). Hold for five to 10 deep breaths. Then bring the left hand back to the floor and push up slowly to release yourself from this posture. Repeat on the other side.
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