Upper Back Sequence – Thread the Needle

Next in our series for yoga poses that can stretch your upper back, we are going to work on a pose known as Thread the needle. I usually put this pose in the beginning of my classes when trying to warm up and stretch, but I also use it in my Yin classes as well. So it’s a good move anytime, if you need it.

Thread the needle:

  • Start in table top (on your hands and knees) and shift your hips back towards your heels with your arms stretched out in front of you as if you are reaching for something.
  • Forehead is lightly placed on the ground and glutes resting on your heels
  • Should feel a nice stretch in hips and groin; if hips are tight it may feel a little uncomfortable, but breath through it
  • Then bring your right arm to the opposite side using the space between your chest and your belly. Hold for a few breaths, it could be 5-10 breaths
  • Then do the opposite side.

If you aren’t psyched to be stretching, you can always stretch while watching tv or a movie. I like to stretch when I’m in the living room either listening to my favorite pastor.

How do you stretch? Do you read a book or watch a movie?

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