Thread the Needle Pose (female)

Thread the Needle Pose demonstration gif

Instructions:

  • 1Begin in a tabletop position on your hands and knees
  • 2Extend one arm out to the side at shoulder level
  • 3Thread the extended arm underneath your body and reach towards the opposite side
  • 4Rest your shoulder and temple on the floor
  • 5Hold this position, engaging your core for stability

Tips:

  • Maintain proper alignment of neck and spine
  • Keep your hips even and your other hand on the ground for support
  • Deepen the stretch by extending your other arm forward
  • Breathe deeply and hold for several seconds, but remember not to push the pose

Exploring the Thread the Needle Pose

The Thread the Needle Pose, known in Sanskrit as Parsva Balasana, is a valuable addition to any stretching or yoga routine. This pose effectively targets the shoulders and upper back, promoting flexibility, relaxation, and improved posture. Whether you're practicing in a dedicated yoga class or simply incorporating it into your daily routine, the benefits are profound.

Benefits of the Thread the Needle Pose

  • Enhances spinal mobility
  • Relieves tension in the shoulders and neck
  • Improves overall body awareness and mindfulness
  • Encourages relaxation and stress relief

How to Perform the Thread the Needle Pose

To get started with the Thread the Needle Pose:

  1. Begin in a tabletop position with your wrists aligned under your shoulders and knees under your hips.
  2. Inhale deeply and as you exhale, slide your right arm underneath your left arm, allowing your right shoulder and temple to rest on the ground.
  3. Maintain a gentle bend in your left elbow and keep your left hand pressing into the mat to support your weight.
  4. Hold this position for several breaths, feeling the stretch through your upper back and shoulder.
  5. To release, slowly unwind and return to the starting position, and repeat on the other side.

Tips for Practicing Thread the Needle Pose

Here are some helpful cues and tips to enhance your practice:

  • Focus on your breath. Inhale to lengthen your spine and exhale to deepen the twist.
  • Keep your hips level and avoid collapsing into one side to ensure even stretching.
  • For beginners, it might be beneficial to use a cushion or blanket beneath the shoulder for added support.
  • Explore variations of the pose by adjusting the positioning of your arm or the depth of your twist.

Incorporating the Thread the Needle Pose into your stretching routine is a fantastic way to cultivate relaxation while improving flexibility. Whether you practice it as part of yoga or on its own, this pose serves to rejuvenate both the body and mind.