Hold the pose for at least five breaths and work up to 10 breaths. This pose stretches the muscles in your arms, shoulders, upper back, and neck. Lower your shoulders away from your ears, gently pull the hands away from the face, and slowly turn your gaze over the left shoulder. Gaining that flexibility may take time, so if the palms don’t reach, grasp the wrist of the right arm with your left hand. The eventual goal is to have the palms touch. Bend and wrap the left arm around the right one. Reach out both arms so they’re at shoulder width and height.īend the right arm up towards the head and sweep the left arm under the right. Stand or sit comfortably with your spine straight and your neck comfortably elongated. Hold this pose for approximately 8-10 breaths. Close your eyes and relax into the pose as it gently stretches the shoulders, arms, upper back, and neck. Rest your right shoulder and your right cheek on the mat. Walk the left hand forward as far as you can and thread the right arm under it. Thread the Needle Poseīegin in a tabletop position, with your knees aligned with your hips. Hold for approximately 8-10 breaths then switch sides. This pose will stretch the neck and back of the shoulders. Turn your gaze to look over your right shoulder. Reach the right arm out at shoulder height and bring it across the chest toward the left side of your body. Sit comfortably on the floor or on a chair with your spine straight, neck elongated, and shoulders in a relaxed position.
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