Thread the Needle Flow

The moving version of thread the needle: from all fours the arm threads under the body and then opens back up towards the ceiling, rotating the thoracic spine through its full range.

How to do it

1. Start on all fours with the hands under the shoulders and the knees under the hips.
2. Slide one arm under the body until the shoulder approaches the mat.
3. Reverse the motion and open that arm up towards the ceiling, following the hand with the eyes.
4. Return through the centre and repeat for the desired number of repetitions.
5. Change sides and repeat.

Tips

• Keep the hips over the knees so the rotation stays in the upper back.
• Move at an even tempo instead of throwing the arm open.
• Let the head follow the hand rather than leading the movement.

Muscles

Primary: Obliques, Traps

Secondary: Erector spinae, Rear deltoid