Threading the Needle

Stretch the shoulder blades and upper back with this pose.  Begin in a tabletop.  Keep hips high and even and rotate one shoulder down to the ground.  Thread the hand of the lowered arm "through the needle" of opposite arm.  Bring the ear (same side as lowered shoulder) to the ground.  Twist through entire spine. 

Modifications: If lowered shoulder does not come to the ground, place a folded blanket under the shoulder.