Yoga · Beginner
Thread the needle
Parsva Balasana
Also called Thread the needle stretch
Thread the needle is a gentle twist from hands and knees, where one arm slides under your body and that shoulder rests on the mat. It stretches the upper back and the back of the shoulders. Keeping your hips over your knees and your head supported keeps the twist easy.
How to do Thread the needle
- 1Start on your hands and knees with your wrists under your shoulders and your knees under your hips.
- 2Inhale and reach your right arm up toward the ceiling, opening your chest to the right.
- 3Exhale and slide your right arm under your left arm along the mat, palm facing up.
- 4Lower your right shoulder and the right side of your head to the mat or a folded blanket.
- 5Keep your hips stacked over your knees.
- 6Rest your left hand on the mat, or reach it forward to deepen the stretch.
- 7Hold for five to eight breaths, then press into your left hand to unwind and switch sides.
Common mistakes and how to fix them
The hips shift back toward the heels or out to the side.
Keep your hips stacked over your knees so the twist stays in your upper back.
The head does not reach the mat, so the neck strains.
Place a folded blanket or block under your head so your neck can relax.
The top hand pushes hard to force a deeper twist.
Press only lightly with the top hand and let each exhale ease you deeper.
Modifications
- Rest your head on a folded blanket or block.
- Pad your knees with a folded blanket.
- Keep your top hand on the mat beside your face for more support.
- Wrap your top arm behind your lower back for a deeper shoulder stretch.
Benefits
- Stretches the upper back and the back of the shoulders.
- Gently rotates the upper spine.
- Eases stiffness from long periods of sitting.
- Offers a calm, grounded rest within a practice.
Breath
Exhale as you thread your arm under, then breathe slowly into the back of your top shoulder. Let each exhale soften the twist a little.
Take care
Take care with shoulder, neck, or knee injuries, and keep the twist small if anything pinches. Stop if you feel sharp pain.
Thread the needle questions
What does thread the needle stretch?
Thread the needle mainly stretches the upper back and the back of the shoulders. It also gently rotates the upper spine.
Is thread the needle good after sitting at a desk?
Many people like it after long hours at a desk because it gently twists the upper back. Keep the stretch easy and pain free.
Which side should I do first in thread the needle?
Either side is fine. Hold for the same number of breaths on each side.
