threading the needle
 

Threading the needle stretches the shoulders, arms, upper back and neck.

From the table position, slide the right hand between the left hand and left knee.

Slide it all the way out to the left so that the right shoulder and side of the head come down to the floor.

 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.

Breathe and hold for 3-6 breaths.

To release: exhale the palm back to the floor and slowly inhale back to the table position.

Repeat on other side. Cross upper hand over back and hold onto the inside of thigh.