In Rhythms Yoga: Monday Morning Thread the Needle Pose

Take five minutes in your day in order to create the space for rejuvenation and self-care with this simple yoga pose. Find release of tension in the neck, shoulders, and low back, in Thread the Needle. You can access this pose any time throughout the day without warm up, and receive its subtle yet powerful benefits.

To do Thread the Needle Pose: Come to the floor on the hands and knees. Pad the knees with a folded towel, blanket or yoga mat. Bring the palms directly under the shoulders and the knees under the hips. Spread the fingers wide and gaze down in between the palms. Take a moment and take a couple slow breaths and feel the spine extended. On an inhale breath, lift the left arm up towards the ceiling and extend length through the fingers. Feel the chest and collarbones spread apart. Stay there another moment and breathe.

On an exhale, thread the needle under the right armpit and rest the left shoulder and/or ear to the floor. Twist only as far as you are comfortable. Feel the gentle twist of the spine and release in the low back. Stay here for 3-5 full rounds of breath, slowing and smoothing out the texture of the breath. Close the eyes, allowing the body and mind to calm. Notice the hips are still facing downward, towards the ground. Option to go a little deeper, and in order to create more opening into the right shoulder, by wrapping the right arm behind the back and resting the palm on the low back or hip.

To come out of the pose: slowly unwind the “thread” by pressing the right palm into the earth to lift the torso and bring the left arm back to neutral position. Repeat the pose on the other side.

Check with your doctor before performing any form of exercise including yoga. Always honor your body. If a posture gives you pain, gently come out.

Namaste,
Christi Iacono, In Rhythms Yoga

Christi is a certified yoga instructor that focuses on teaching adults, small group and private lessons, and kids. She has an intimate space in Clairemont, San Diego, located in the Mount streets. Christi has experienced many positive transformations from her regular yoga practice. She enjoys sharing her experience, passion, and dedication with her students. She believes that yoga is accessible to all. Rather than forcing someone’s body into a pose, Christi carefully works with each individual to find the variation that will best serve your body. Contact christi@inrhythmsyoga.com for more info. Go to www.inrhythmsyoga.com to see the class schedule and instructors.