How to Do
How to Do Thread the Needle Pose
This yoga exercise may be performed by healthy exercisers who have no low back problems, shoulder problems, knee problems, nor CORE weakness.
Keep the tummy pulled in throughout this movement. If any pain or discomfort is experienced, discontinue this exercise. Do as much as your body will allow without straining.
Flexibility should improve if this exercise is consistently performed. Stretch a bit further and/or hold this stretch a bit longer to make it more challenging.
Beginning
Beginning Thread the Needle Pose
Kneel on all fours, positioning the knees directly below the hips and hands directly below the shoulders. Flatten the back. Suck in the tummy in an effort to make the belly button touch the spine. Hold this posture throughout the exercise.
Movement
Thread the Needle Pose Movement
1. Lift the right hand off the floor. While bending the left elbow, lower the chest towards the floor. The thighs and hips should remain aligned vertically. Turn the head to the left. Reach the right arm beneath the bent left arm while rotating the torso to the left. Allow the back of the right arm to slide along the floor as far as possible comfortably. Hold this position for 3-6 deep breaths. Return to the starting position and then repeat the entire movement on the opposite side. If possible, allow the head, shoulder, and arm to rest on the floor.
Benefits
Thread the Needle Pose Benefits
Thread the Needle-Prone Kneeling is a beginner stretch that improves flexibility in the spine, upper back, shoulders, and CORE.
