For September, we have chosen a simple, shoulder releasing posture that is suitable for all students! If you’re sitting at a desk all day or struggle with a stiff neck, back or shoulders this is a great way to release tension and stretch those achy muscles.
Thread the Needle Pose opens up the muscles in the shoulders, chest, arms, upper back, and neck. This pose is also a small spinal twist, which further reduces tension and cleanses and detoxifies the body. Depending on your flexibility there are many variations of this pose available. By sitting back on your heels in the posture a lovely stretch will be felt in the hips, thighs, and lower back areas!
How to practice thread the needle:
- Start by coming onto your hands and knees, into Table pose. Adjust your knees so that they are hip distance apart and directly underneath your hips, hands directly under shoulders. Tuck your toes under your feet.
- As you exhale, bring your right arm underneath your left arm. Keep your right palm facing upward. Continue to move your arm until your right shoulder is touching the mat and you are able to rest your right ear and cheek on the floor. Shift your gaze toward the left.
- Hold and breathe in the posture. Letting any tension in your shoulders melt away. Stay here for 3-6 breaths (or longer if you want a deeper stretch).
- To release push up through your right hand and come back up into Table pose.
- Repeat on the left side!