Thread the Needle Pose

Thread the Needle Pose helps to open up the shoulders and good for developing flexibility of the trunk. It is a good pose to de-stress after a busy days work.

How to do Thread the Needle Pose?

  1. Start with the kneeling position or Vajrasana.
  2. Bend forward and place both your hands on the floor in front of you. Let the body rest parallel to the ground. This is a variation of the resting pose also called Balasana or child’s pose. Alternatively, the Thread the Needle Pose can also be started from the Puppy pose.
  3. From here, take your right hand and bring it back and pass it between the chin and the knees. Take it all the way to the extent it can be stretched towards your left side. The hands must touch the floor with the palms facing upwards.
  4. Turn your face towards the left and gently gaze towards the left side or look at the palms.
  5. Breathe normally in this final position. The ears can rest on the floor. You may close the eyes, if that feels good. Maintain the position for as long as you are comfortable.
  6. Repeat the pose on the other side, by passing the left hand towards the right side.


Benefits of Thread the Needle Pose

  1. Thread the Needle Pose gives flexibility to the shoulders.
  2. It also stretches the muscles on the waist.
  3. It can relieve pain in the back, shoulders and neck.
  4. It a good pose to de-stress.
  5. Thread the Needle helps to loosen the muscles of the lower back.


Contraindications for Thread the Needle Pose

Thread the Needle Pose should be avoided by those who suffer from any injury of the knees, shoulders or the neck. Also, those who had any recent surgery of the back, neck or knees should avoid this pose.