Alternating Kneeling Torso Row Rotation to Thread the Needle

Positioning:
1. Start on all fours, with your hands directly under your shoulders and knees under your hips.
2. Keep your back flat and core engaged. Your head should be aligned with your spine, looking slightly forward.

Movement:
1. Thread the Needle:
- Lift your right hand off the ground.
- Slide your right arm under your left arm, lowering your right shoulder and cheek toward the floor.
- Hold the stretch for a moment, feeling the twist in your torso.
- Return to the starting position by raising your right arm back up.

2. Alternate Row:
- From the starting position, lift your right arm straight out to the side at shoulder height.
- Imagine pulling something towards your side, engaging your back muscles.
- Return your right arm to the ground.
- Repeat with your left arm, threading the needle and then performing the row.

Repetitions:
- Do 8-10 repetitions on each side, alternating between threading the needle and performing the row.

Tips:
- Keep your movements controlled and focus on the rotation of your torso.
- Breathe steadily throughout the exercise.
- Ensure that your hips remain stable and do not sway side to side during the movement.