Tutorial

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Here are some helpful ideas you can integrate into your kneeling setup for single-arm movements with spine rotation, such as ‘thread the needle’.

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Depending on your focus, you have many options, but if you want to challenge spinal rotation and arm movement, having clear intentions and timing will facilitate this. I hope the video graphics can support your learning process.

1. Internally rotate the supporting hand (= this allows you to bend the arm more).

2. Place your hand on your chest and maximize available spine rotation. Then, add elbow extension and again maximize spine rotation. Finally, add wrist and finger movement and continue to maximize spine rotation (= this creates awareness around timing).

3. The reaching arm (across the midline) floats above the ground (= not blocked by the other arm).

4. Adjust the hips backward and sideways (= to minimize lateral or medial hip movement).

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This is one of the movements that I teach in a class, SPACE M YOGA, available on the Jenni Rawlings Yoga Library.

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Let me know if you have any questions! Next Space M Yoga inspiration day will be held Saturday 29th of August. Sign up her!

//Magnus Ringberg