Thread the Needle

Thread the Needle Pose, also called Parsva Balasana , is a calming yoga exercise that focuses on stretching the back , shoulders and upper spine . It is an excellent stretching exercise that helps release tension and improve flexibility in the upper body, especially around the shoulder blades.

Correct technique and form

Follow these steps to perform Thread the Needle Pose correctly:

  • Start on all fours with hands under shoulders and knees under hips.
  • Breathe in and lift the right arm up towards the ceiling, open the chest to the right.
  • On exhalation, bring the right arm down under the body and rest the shoulder and cheek on the floor. The hand must be extended to the left.
  • Keep the left hand flat on the floor or extend it forward for a deeper stretch.
  • Hold the position for 5-10 breaths and repeat on the other side.

Common errors

Here are some typical mistakes that can occur during Thread the Needle Pose and how to avoid them:

  • Lack of rotation in the spine : If you do not rotate sufficiently through the spine, you lose the full benefit of the stretch. Focus on opening the chest to the side.
  • Overloading the neck : Avoid letting the neck take too much of the weight. Support the body through the shoulders and the arm on the floor.
  • Hip shift : Make sure to keep the hips stable over the knees and avoid letting them move too far to the side.

Modifications and Variations

To make Thread the Needle Pose easier, try these modifications:

  • Place a pillow under the shoulder : If it feels uncomfortable to rest the shoulder on the floor, you can use a pillow or blanket for support.
  • Limited range of motion : If you have limited flexibility, you can let the hand extend less under the body until you build more flexibility.

For a bigger challenge you can:

  • Stretch the left arm forward : For a deeper stretch in the back and shoulders, stretch the left arm forward and feel the extension throughout the upper body.
  • Place the left hand on the lower back : For more rotation, you can place the left hand on the lower back and rotate even deeper.

Reps and sets

Hold the position for 5-10 breaths on each side. Repeat 2-3 times , or use it as part of your relaxation sequence in a yoga practice.

Breathing pattern

Breathing should be calm and deep. Inhale as you lift the arm up and slowly exhale as you pull the arm under the body and rotate into the stretch. Use each breath to deepen the stretch without straining.

Videos with different approaches

Here are two videos showing different approaches to Thread the Needle Pose:

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