Thread the Needle

From hands and knees, sliding one arm under the body and resting on the shoulder. Rotation through the upper back, plus the back of the shoulder.

The lesson

01
Start stacked
Hands and knees, wrists under shoulders, knees under hips. Keep the hips right where they are for the whole pose — they do not travel.
02
Thread the arm through
Slide one arm underneath your body and out the other side, palm facing up, until that shoulder and the side of your head rest on the mat.
03
The other hand decides the depth
Leave it planted by your head for less, or walk it forward and reach long for more. That hand is your dial.
04
Hips stay high
Keep sitting your hips up over your knees. Letting them drift back toward your heels turns this into a lazy child's pose and the rotation disappears.
05
The test
A broad opening across the upper back and the back of the threaded shoulder. Sharp neck pressure means you are resting on your head instead of your shoulder — come up slightly and reset.