Thread the needle pose - Parsva Balasana

Parsva Balasana or thread the needle pose is a great pose for stretching the shoulders and the back. It is also good for the digestive system as it stretches the digestive organs, making it a great asana to do in the morning before food. This pose also opens the chest and activates anahata, the heart chakra. On a mental level, this asana is calming and releases nervous tension by stretching the neck.
 

1. Start on all fours, on your hands and knees.
2. Inhale and lift the right arm to the side of the body, opening the chest area.
3. Exhale and bring the right arm extended under the left arm loop and then extend the left arm forward, with the left palm on the ground.
4. Hold here for at least 3 long breaths
5. Inhale and bring the left palm back to its original starting point
6. Exhale bring the right arm back to its original starting point and place the right hand onto the mat.

 
Physical benefits:
Stretches the back
Stretches the arms
Stretches the digestive organs
Stretches the neck
Opens the chest
Activates the heart chakra
 
Mental benefits:
Calming
Releases nervous tension
Can be a reflective pose, nurturing to the self
 
Contraindications: (consult this pose with your general medical practitioner if you have the following)
Neck injury
Shoulder injury and frozen shoulder