Thread The Needle & Outrigger

Start on hands and knees. Lift your right arm up towards the ceiling with an inhale and then use your exhale to thread your right arm under your left to bring your right shoulder down towards the floor. You can rest your head on the floor or a block. If coming all the way to the floor is not possible you can use a bolster here under your arm and shoulder.


Your left hand can either stay under your shoulder on the floor, it can reach in front of you or it can come behind your back.


To move into OUTRIGGER pose (pictured below), your left leg will straighten out beside you.


To exit the pose, bring your leg back in so both knees are grounded, bring your left hand back under your shoulder and then gently press into this hand to left yourself up bring yourself back to hands and knees. You can move or rest before repeating on the second side.

Physical Benefits:


  • Stretches shoulders & neck

  • Outrigger stretches inner leg

Contraindications: Neck and shoulder issues.

Props: Bolster and block as needed. You may also need to pad your knees with a blanket or towel.

Important: In your Yin Yoga practice it is extremely important to listen to your own body. Within some of these poses you may experience discomfort, but we are NOT looking for pain. If you have an injury, be sure not to push yourself. If you feel any pain or pinching, back off out of the pose or try something else.

Make sure you move in and out of these poses slowly and mindfully. Give your body time to understand the changes that are occurring and make sure you rest between poses so that your body can reset.

While each pose does list suggestions for props and the known contraindications, your body is unique. It is your responsibility to keep yourself safe in your yoga practice ❤