Thread the Needle Yoga Pose
This warm-up opens the shoulders and relieves stiffness in the neck. It ’s the perfect stretch after work or a long day. I also love to practice this warm-up first thing in the morning as a simple wake-up stretch. It helps me to get into my body and breath and prepares me for anything I have to do next.
QUALITY Grounding EFFECT Flexibility, stability, strength PROPS Blanket GAZE Forward and
1 Begin on your hands and knees, placing your hands directly under your shoulders and knees under your hips. Shift your left hand to the center of your mat, and inhale your right arm up to the sky
2 Turn and twist your gaze and your chest open to the right. As you exhale, thread your right arm und your left, releasing the right shoulder and ear to the ground. Press deeply into the left hand to release any pressure in the neck. You can lengthen your left arm forward (A), reach it up into the sky (B), or eventually snake it behind you to open your left shoulder (C). Take 3 long breaths here, dissolving the tension from your shoulders into the ground.
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On your next inhale, breathe the right arm up to the sky and stretch the right leg back. Seal your rig] heel to the ground and keep your left shin rooted with your knee under your hip, in a Supported Side Incline Plank Yoga Pose (D). Open the whole right side of your body, stretching your right arm over your head and arching your back slightly. Take 3 deep breaths here, stretching open on each exhale.
4 Shift back into Child’s Yoga Pose Pose, and come back onto your hands and knees before doing Threa the Needle on the left side.
This warm-up is for when you could use extra lift and power in your practice to feel strong, warm, and confident all day. The focus on breath, twisting, and core work heats up and energizes the body and wakes up the mind. This Yoga Pose is perfect during the winter months when we are a little more sluggish.