Thread the Needle
- Beginner
- Yoga
- Mobility
Thread the needle starts on all fours and slides one arm under your body, palm up, until your shoulder and ear rest on the floor. It opens the upper back and obliques through a gentle rotational stretch. It works well at the start of a session, in a cooldown or during recovery flow, done for reps on each side.
- Muscles
- Upper back, Obliques
- Equipment
- Bodyweight
- Logged as
- Reps
How to
- Start on all fours, hands under shoulders.
- Slide one arm under your body, palm up.
- Rest your shoulder and ear on the floor.
- Hold the upper-back stretch, then switch sides.
Form cues
- Exhale as you thread your arm underneath.
- Keep your hips stacked directly over your knees.
- Rest your free hand lightly on your lower back.
Common mistakes
- Hips shift back away from the knees. Keep your hips stacked over your knees.
- Head takes the weight instead of the shoulder. Let your shoulder carry the weight, not your head.
- Supporting arm bends and loses its base. Keep the supporting arm straight and firm.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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