Thread the needle

On hands and knees, slide one arm under your body to the other side and lower that shoulder to the floor to rotate and stretch the upper back.

How to do it

1. 01Get on your hands and knees with hands under your shoulders and knees under your hips.
2. 02Slide one arm under your body toward the other side, palm up, along the floor.
3. 03Lower that shoulder and the side of your head to the floor, the other hand staying planted or reaching forward overhead.
4. 04Keep your hips over your knees and feel a gentle twist and stretch in your upper back, never a sharp pain.
5. 05Breathe slowly and deeply; finish one side, then switch.

Common mistakes

• Hips shifting back or to the side — keep them over your knees so the twist comes from the upper back.
• Putting weight on your neck — let your shoulder take the load and rest your head lightly.
• Holding your breath and tensing — breathe slowly and let go a little more with each exhale.