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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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Yoga exercise for lower back pain. Knees to chest with slow rock pose

Yoga exercise for lower back pain. Knees to chest with slow rock pose The knee to chest pose is a classical yoga asana with therapeutic benefits for lower back pain. When coupled up with a slow rock either side to side or back and forth, it offers a gentle massage to the lower back that helps relieve pain. It also stabilizes and aligns the spine as your release the weight of your body to the ground. Furthermore, it massages the abdominal organs promoting digestion and detoxification – constipation can worsen lower back pain How it to do it Lie on your back with legs extended forward. Draw your knees towards your chest. Interlace your fingers and firmly rest them on your shins, to nudge the knees nearer to your chest. This allows your upper and middle back to ground down and for a deep stretch on the lower back. Hold for 5-10 breaths. Modifications For added comfort, you may place a thin blanket under your neck or ...
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Cat Pose - This pose provides a gentle massage to the spine and belly organs.

Cat Pose: Step-by-Step Instructions Step 1 Start on your hands and knees in a "tabletop" position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Center your head in a neutral position, eyes looking at the floor. Step 2 As you exhale, round your spine toward the ceiling, making sure to keep your shoulders and knees in position. Release your head toward the floor, but don't force your chin to your chest. Step 3 Inhale, coming back to neutral "tabletop" position on your hands and knees. Step 4 This pose is often paired with Cow Pose on the inhale for a gentle, flowing vinyasa.
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Stretches the inner thighs, groins, and knees. Reclining Bound Angle Pose

A classic restorative posture, Supta Baddha Konasana or Reclining Bound Angle Pose can be modified for any level of hip and groin resistance. Reclining Bound Angle Pose: Step-by-Step Instructions Step 1 Perform Baddha Konasana. Exhale and lower your back torso toward the floor, first leaning on your hands. Once you are leaning back on your forearms, use your hands to spread the back of your pelvis and release your lower back and upper buttocks through your tailbone. Bring your torso all the way to the floor, supporting your head and neck on a blanket roll or bolster if needed. Step 2 With your hands grip your topmost thighs and rotate your inner thighs externally, pressing your outer thighs away from the sides of your torso. Next slide your hands along your outer thighs from the hips toward the knees and widen your outer knees away from your hips. Then slide your hands down along your inner thighs, from the knees to the groins. Imagine that your inner gr...
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