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Yoga exercise for shoulders and spine. Thread the Needle Pose

What is Thread the Needle Pose?

Thread the Needle Pose is a stretch that opens the shoulders and stretches the spine. This calming pose is great for beginners and advanced practitioners alike, and it can also help relieve chronic shoulder or back pain. The posture utilizes the support of the floor to allow for relaxing into the pose and focusing on breathing.


How do you do Thread the Needle Pose?









Step 1

Start in a neutral position on all fours, keeping your hands under your shoulders and your knees under your hips. Tuck your toes under.

Step 2

Open up your chest to the right as you extend your right arm toward the ceiling. Direct your gaze toward your raised hand.

Step 3

Begin to move your right arm under your chest toward the mat. Your torso should naturally shift to face downward. Keep both knees and your left arm grounded for support.

Step 4

Continue to slide your right arm onto the mat, allowing your right shoulder to rest on the mat. Extend your left arm overhead so your fingertips touch the mat, and rest the right side of your head on the mat. Continue shifting your right fingertips to the left until you feel a stretch. Hold the pose, focus on your breathing and repeat on the other side.








Modifications for Thread the Needle

Thread the Needle is a relaxing and opening pose, and just like any other pose that you practice, feel free to modify to find more ease in the shape. Depending on your body and your body’s history, it may feel very easy to rest in this pose, but for others, some small modifications may allow you to find more space and comfort in the pose.
  • For wrist pain on hands and knees: If you find that your wrists hurt in the starting position of Thread the Needle, place your forearms down on the mat instead of your palms. Once you are in the pose, you can keep your forearm down or you can lift the elbow up and plant your palm flat on the floor.
  • For knee discomfort or pain: Fold your mat up or place a blanket underneath your knees in the starting position. The extra cushioning on your knees will ease any discomfort that you may have in the knee joints.
  • For more torso support: Place a bolster or rolled up blankets underneath your side body. Rest your ear and torso on the bolster or blankets to allow for more lift in your torso.
  • For pregnant women: Practice Thread the Needle at a wall instead. Stand an arm’s distance away from the wall and place your palms flat against the wall. Inhale to lift your right hand up and open your body to the right side of the room. As you exhale, step forward so that you can slide your shoulder and ear to the wall. Keep your left palm flat on the wall as you breath and look toward the left side of the room. Stay for 5 breaths and repeat on the opposite side.

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