How to do it
Keep both knees stacked directly under your hips throughout the hold.
- 1
Start on your hands and knees in a tabletop position.
- 2
Extend one arm out to the side while threading the other arm underneath your body, palm facing up.
- 3
Lower your shoulder to the floor, resting your head on the mat.
- 4
Hold the position for several breaths, focusing on a deep stretch in the shoulders and back.
- 5
Carefully unwind and return to the tabletop position.
- 6
Repeat on the other side.
Expert tip
Ensure that your breathing is controlled and rhythmic to help deepen the stretch and maintain balance.
Common mistakes
- ✕Lifting the head off the mat
- ✕Hiking the hips upward during the stretch
- ✕Forcing the threading arm too deep