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.

Watch the video and follow it!