How to do it
Breathe deeply into the side ribs to deepen the shoulder stretch.
- 1
Start on your hands and knees in a tabletop position.
- 2
Slide your right arm underneath your left arm with your palm facing up.
- 3
Lower your right shoulder to the floor, resting your head on the mat.
- 4
Extend your left arm forward or wrap it behind your back.
- 5
Hold the pose for 15-30 seconds, then switch sides.
Expert tip
Keep your hips square and avoid sagging to one side to maintain alignment and maximize the stretch in your shoulders and lats.
Common mistakes
- ✕Lifting the top shoulder toward the ceiling
- ✕Turning the threading palm face down
- ✕Craning the neck away from the mat