Day 6
Thread the Needle pose
Benefits:
• Threading the Needle pose stretches the shoulders, arms, upper back and neck.
Contraindications:
• Recent or chronic injury to the knees, shoulders, or neck.
Come back to Table top pose, arms shoulder width apart and knees hip distance apart.
Inhale flow right arm towards the ceiling, eyes looking at the fingers. Exhale thread right arms through the left arm resting across the mat, palm facing the ceiling. On the next exhale walk left arm forward to top of the mat. Either palm flat or on fingers tis for more height. Stay for 5 breaths and bring left hand back to the body, push into the hand and lift the body, inhale flow right arm back to the ceiling, exhale right hand to the mat, to finish in table top. (Repeat left side)
Complete 3 rounds.
Modifications: • Place a folded blanket under the knees to protect them from pressure and stress.
Variations:
• Cross upper hand over back and hold onto the inside of opposite thigh.