One move
Thread the Needle
How to read ahead. Do to go one move at a time.
From all fours, slide one arm under the body and across, then open it back up. Combines gentle rotation with a nice stretch through the upper back and shoulders.
Option. Hold the threaded position for a few breaths if it feels good. Keep the movement fluid rather than forced.
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1
Begin on hands and knees in a stable tabletop position.
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2
Reach one arm under the body and across, letting the shoulder and side of the head come toward the floor.
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3
Feel a gentle stretch through the upper back and rear shoulder.
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4
Reverse the motion, opening the arm up toward the ceiling if desired.
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5
Move with the breath — exhale as you thread, inhale as you open.
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6
Switch sides after the desired reps or time.