Thoracic spine
Thread the Needle
Reach under the body so the shoulder blade can glide instead of hitching.
6 per side
Floor
Form stills · coming
Why we use it
Reaching under the body helps the shoulder blade glide. Opening to the ceiling restores a turn you can use at a desk.
Start here
Hands and knees. Slide one arm under the other, temple toward the floor, then unwind and reach the same arm to the ceiling.
How to
- 1Start on hands and knees. Slide one arm under the other. Temple toward the floor.
- 2Unwind and reach that same arm to the ceiling.
- 3The planted hand pushes the floor away so you do not hang on the neck.
Feel for
A reach under the armpit, then an open through the chest — not a collapse into the neck.
Breathing
Breathe out as you thread under. Breathe in as you open up.
Do this
- — The planted hand pushes the floor away.
- — Move the ribs, not a shrug of the neck.
- — Breathe out as you thread. Breathe in as you open.
Common mistakes
- — Collapsing into the neck.
- — Sitting back to fake the reach.
Regression · Progression
Easier: Thread only, skip the open.
Harder: Hold the open 3 breaths with the hips quiet.