Yoga Poses for a Better Back | Thread the Needle Tutorial | ABMP

Transcript

[Music] thread the needle is a perfect way to unwind back muscles and to literally ring out the entire spine begin on your hands and knees in tabletop position shoulders over wrists and hips over knees inhale and lift your right arm to the sky opening the chest then exhale pull belly to spine and draw your arm underneath it VI resting on the posterior side of your right shoulder and releasing your head to the floor try to maintain level hips to protect the low back and support rotation of the spine you can either leave your hand where it is or you can reach the left hand of the sky opening the left side of the chest if you want to go deeper rotate your left palm to face backward then bend at the elbow and rest the back of your left hand on your sacrum finally if you want some extra yumminess for the left side of the body you can extend your left arm back up and reach it Forward over your head toward the top of the mat to come out of the pose bring your left palm back to the floor engage your belly while pressing into the left hand to bring you up and out sit back briefly in child's pose to neutralize the spine then repeat on the other side [Music]