KneelingIntermediate
Extended Thread the Needle
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About This Pose
Extended Thread the Needle deepens the traditional pose by reaching the top arm overhead, creating more opening through the shoulder and side body. This variation increases the stretch across the chest and upper back while adding length through the extended arm. It's excellent for those seeking a deeper release in the shoulders.
Step-by-Step Instructions
- 1
Begin in Thread the Needle with right arm threaded under
- 2
Once settled, extend your left arm overhead along the floor
- 3
Reach actively through the left fingertips
- 4
Feel the stretch from hip to fingertips on the left side
- 5
Keep right shoulder and temple grounded
- 6
Breathe into the expanded stretch
- 7
Hold for 5-8 breaths, then switch sides
Alignment Cues
- Keep hips stacked over knees
- Reach actively through the extended arm
- Don't force—let the stretch develop naturally
- Breathe into any areas of tension
Benefits
- Deeper shoulder and chest opening than basic version
- Stretches the entire side body and arm
- Increases the spinal twist
- Releases chronic upper back tension
- Opens the chest for improved breathing
Modifications
- Blanket support
Variations
- Deep kneeling twist
Cautions & Contraindications
Cautions
- Avoid collapsing chest
Avoid this pose if you have:
- Shoulder pain
Quick Facts
Primary Focus
shouldersSecondary Focus
spine
Suggested Hold
30 seconds
Tags
twistthoracicshoulders
Equipment
yoga mat
