Thread the Needle

Parivṛtta Śaśāṅkāsana

Thread the Needle
⇄ both sides
CategoryTwists TypeStretch LevelBeginner Hold30 sec MusclesBack, Shoulders, Core BreathingEach exhale deepens the twist

A variation of: Hare Pose

How to do it

  1. EnterCome to tabletop on your hands and knees. Exhale and thread one arm under the other, resting your shoulder and temple on the mat. Reach the other arm forward.
  2. HoldKeep your hips right over your knees and your lower arm pressed into the floor. With each exhale, open your upper back and top shoulder.
  3. ExitInhale, push through your hand, return to tabletop, and switch sides.

Benefits

Restores upper back mobility and releases tension between the shoulder blades.

Cautions

  • Shoulder and neck injuries
  • Pregnancy

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

Where it appears

  • Low-Energy Day 14 min · Beginner · voice-guided in the app subscription

Similar poses

Seated Twist Seated Twist Beginner Revolved Thunderbolt Pose Revolved Thunderbolt Pose Beginner Revolved Head-to-Knee Pose Revolved Head-to-Knee Pose Intermediate Marichi's Twist Marichi's Twist Intermediate Revolved Butterfly Pose Revolved Butterfly Pose Intermediate Noose Pose Noose Pose Advanced

Updated: