Thread the Needle Pose

1. Start on your hands and knees in a tabletop position, with your wrists directly under your shoulders and your knees under your hips.

2. Spread your fingers wide and press through the palms to distribute your weight evenly.

3. Inhale and lift your right hand off the floor, extending your right arm to the sky, rotating your torso to the right as you do so.

4. Exhale and thread your right arm underneath your left, bringing your right shoulder and the side of your head to the floor. Your hips should remain lifted, and your left elbow can bend to allow more rotation.

5. Keep your left hand planted or extend your left arm forward on the floor for additional support and a deeper stretch.

6. Hold this position for 15-30 seconds, breathing deeply and letting your upper back and shoulders relax.

7. Gently release by pressing into your left hand and unthreading your right arm, returning to the tabletop position.

8. Repeat the process on the opposite side, lifting the left arm and threading it under the right.

Ensure that the movements are controlled and that you maintain comfortable breathing throughout the exercise. This pose helps to open the shoulders and upper back, improving flexibility and releasing tension.

---