2.1 Seated poses: Sucirandhrasana.

Directions:

1. On your hands and articulatio genus , move obliquely the right hand between the left hand and left knee. Slew the arm all the way out to the left so that the right shoulder and side of the head rest comfortably on the floor.

2. Breathe in and reach the left hand up towards the roof. At the beginning explore the posture with the arm, finding the place were you feel the soft maximum stretch, then stay there and reach out through the fingers.

3. respire and accommodate for 3-6 breaths.

4. To release: exhale the palm back to the floor and slowly inhale back to Table pose.

5. Repeat on the other side.

Benefits + Contraindications

Benefits: Threading the Needle pose stretches the shoulders, arms, upper back and neck.

Contraindications: Injury to the knees, shoulders, or neck.