Thread the Needle (Parsva Balasana)

Targets the thoracic spine rotators, shoulder girdle, rhomboids, and the muscles between the shoulder blades. Helpful for releasing upper back and shoulder tension accumulated from desk posture, and for priming the thoracic spine before deeper twists or chest-opening sequences. The movement begins in tabletop, then one arm slides palm-up under the opposite arm until that shoulder and the side of the head rest on the floor, while the hips stay elevated over the knees.

Cues

• Slide one arm beneath the other and rest the shoulder and temple to the mat.