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.

How do you modify Thread the Needle Pose?

  • Thread the Needle Pose for Prenatal

  • Advanced Thread the Needle Pose

  • Thread the Needle Pose for Weak Lower Back

  • Thread the Needle Pose for Weak Wrists

  • Thread the Needle Pose for Tight Hips

  • Thread the Needle Pose for Weak Knees

What are the benefits of Thread the Needle Pose?

  • Full Body Stretch

  • Shoulder Stretch

  • Relaxation

Expert opinion

Twists wring you out—they are detoxifying and energizing! This twist will gently work the fascia around the spinal muscles, enhancing flexibility and releasing tightness between the vertebrae.

Breathing into a restorative twist like this one in the beginning or end of practice lengthens the spine and will actually make you taller.

Jennifer Jones,New Love City in New York City

Get started with a membership to all the top fitness studios

Try for free