0:00 / 1:46
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Quadruped Dynamic & Static Thread the Needle Stretch
Start in a tabletop position with hands under shoulders and knees under hips. Inhale to open the arm toward the ceiling, then exhale to thread the arm under the torso. Perform two dynamic reach-and-thread repetitions and on the third repetition settle the shoulder and temple onto the mat to hold a deep rotational stretch, extending the opposite hand overhead to deepen the twist before repeating on the opposite side.
Key points
- Align hands beneath shoulders and knees beneath hips in a solid tabletop position
- Breathe deeply into the ribcage upon opening toward the sky
- Reach through on the exhale, resting the shoulder and temple down to settle into the twist
- Extend the non-reaching hand forward overhead to amplify thoracic mobility
Common mistakes
Forcing the neck onto the floor without rotating through the thoracic ribcage, or holding the breath during the twist.
Sets: 1Rest: 1 minEst. duration: 1 min 46 sec
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