기본 콘텐츠로 건너뛰기

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.

댓글

댓글 쓰기

이 블로그의 인기 게시물

Yoga exercise for digestion, Noose Pose

In the noose pose, the arms are wrapped around the squatting legs and the hands are clasped behind the back, forming a "noose." This position, suitable for intermediate and advanced students, is described in the Full Pose section below. First we'll look at a simpler version of this twist, using the wall as a prop. Noose Pose: Step-by-Step Instructions Step 1 Stand in Tadasana (Mountain Pose) next to a wall with your feet hip-width and parallel to each other. Ideally, you will stand forearm distance from the wall. So, as you stand in Tadasana with the wall on your right side, turn to the right and press your right palm into the wall-from wrist to elbow, your forearm should be parallel to the ground. Adjust your distance to the wall accordingly and turn your torso back to center. Step 2 Bend your knees into a full squat, with your buttocks sitting on your heels. If you're not able to get the heels fully on the floor, squat with the heels raised o...
댓글 쓰기
자세한 내용 보기

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 ...
댓글 쓰기
자세한 내용 보기

Strengthens the arms and wrists. Side Crane (Crow) Pose

The key to Parsva Bakasana is twisting enough to place the outer edge of one upper arm far around the outside of the opposite thigh. Side Crane (Crow) Pose: Step-by-Step Instructions Step 1 Bend your knees to a half-squat, thighs parallel to the floor. If your heels don't rest comfortably on the floor, support them on a thickly folded blanket. Take your left elbow to the outside of your right thigh as you soften your belly. Step 2 Exhaling, twist your torso to the right, bringing your left lower ribs across toward your right thigh as far as you can. Step 3 Slide the back of your left arm down the outside of the right thigh, bringing your outer armpit as close to the outer thigh as you can. Keeping the arm in place, do a slight back bend and draw your right shoulder back to twist your torso more deeply. Step 4 Exhaling each time, repeat these alternating backbending and twisting movements until you reach your maximum rotation. Then slide you...
댓글 쓰기
자세한 내용 보기