Thread the Needle
Parsva Balasana
About This Pose
Thread the Needle is a gentle, accessible twist performed from tabletop position that releases tension in the shoulders, neck, and upper back. By threading one arm under the body, you create a beautiful rotation through the thoracic spine while keeping the hips stable. This pose is particularly beneficial for those who carry stress in their shoulders or spend long hours at a desk.
Step-by-Step Instructions
- 1
Begin in tabletop position on hands and knees
- 2
Inhale and reach right arm to ceiling
- 3
Exhale and thread right arm under your body to the left
- 4
Lower right shoulder and temple to the mat
- 5
Keep left hand planted or reach it overhead
- 6
Hold for 5-8 breaths
- 7
Press into left hand to rise, then switch sides
Alignment Cues
- Keep hips level over knees
- Soften the jaw and face
- Breathe into the upper back
- Let gravity deepen the stretch
Benefits
- Releases shoulder and upper back tension
- Improves thoracic spine mobility
- Relieves neck stiffness
- Calms the mind and reduces stress
- Opens the chest gently
Modifications
- Place block under shoulder for support
- Keep reaching arm on the ground
Variations
- Reach top arm overhead for deeper stretch
Cautions & Contraindications
Cautions
- Keep hips stacked over knees
- Don't force the twist
Avoid this pose if you have:
- Shoulder injury
- Neck pain
- Recent shoulder surgery
Quick Facts
Primary Focus
shouldersSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
