KneelingIntermediate
Thread the Needle
Parsva Balasana
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About This Pose
Thread the Needle is a deeply relaxing twist and shoulder stretch performed from tabletop position. By threading one arm under the body and resting the shoulder and temple on the mat, this pose releases tension in the upper back, shoulders, and neck. It's a gentle, accessible twist that provides relief from desk-work related tension.
Step-by-Step Instructions
- 1
Begin in tabletop position on hands and knees
- 2
Inhale and reach your right arm up toward the ceiling
- 3
Exhale and thread the right arm under your body to the left
- 4
Lower your right shoulder and temple to the mat
- 5
Your left hand can stay planted or reach overhead
- 6
Feel the twist through your upper spine
- 7
Hold for 5-8 breaths, then switch sides
Alignment Cues
- Keep hips level over knees
- Let the weight of the body create the twist
- Relax the neck and let head be supported
- Breathe into the upper back
Benefits
- Releases tension in shoulders and upper back
- Provides a gentle spinal twist
- Stretches the arms, neck, and upper back
- Relieves tension from desk work and driving
- Calming and stress-relieving pose
Modifications
- Block support
Variations
- Kneeling twist
Cautions & Contraindications
Cautions
- Do not force twist
Avoid this pose if you have:
- Shoulder injury
- Spinal injury
Quick Facts
Primary Focus
shouldersSecondary Focus
spine
Suggested Hold
30 seconds
Tags
twistshouldersspine
Equipment
yoga mat
