Our continued focus on shoulder openers brings us to thread the needle, a powerful pose for loosening up tightness in the shoulders and upper back.

To do the thread the needle stretch, start in a kneeling position on a supportive surface, such as a yoga mat or carpet. Start with your hands planted on the floor directly below your shoulders, in a table top position. Raise your right arm to the sky, then “thread it” between your chest and the floor so that you’re leaning on your right shoulder on the floor. You can slowly inch your left arm out straight on the floor in front of you to deepen the stretch. Breathe deeply and try to relax into the pose. Switch sides and repeat.