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Thread the Needle Pose
A gentle yoga twist from tabletop position that stretches the upper back, shoulders, and chest to relieve tension and enhance spinal mobility; ideal for relaxation and recovery.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Traps, Lats
Secondary Muscles
Obliques
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTraps
9/10Mid Traps, Lower Traps
Lats
8/10Teres Major
Shoulders
7/10Rear Delts
Chest
7/10Lower Back
6/10Erector Spinae
Obliques
4/10External Obliques
Programming
Typical Rep Range
1-3 reps
Rest Between Sets
30-60 seconds • Breathe deeply between sides
How to Perform
Start on all fours in tabletop position with wrists under shoulders and knees under hips on a yoga mat.
- Inhale and lift your right arm toward the ceiling, twisting torso right.
- Exhale and thread right arm under left armpit, palm up.
- Lower right shoulder and ear to the mat.
- Extend left arm forward or press hand for support.
- Align hips over knees and hold for several breaths.
- Inhale to slide right arm out and lift to ceiling.
- Exhale to lower hand and repeat on left side.
Coaching Tips
Form Cues
- Keep hips stacked
- Gaze soft downward
- Relax shoulder to mat
- Breathe into twist
- Avoid head pressure
Breathing
Inhale to lift and prepare; exhale to thread and deepen the twist; breathe evenly to relax deeper.
Tempo
2-0-5
Range of Motion
Thread arm until shoulder and ear rest on mat without neck strain; hips stacked over knees.
Safety
Safety Notes
- Avoid if knee, shoulder, or neck injuries present
- Use props for knee or head support
- Pregnant individuals modify to wall version
- Consult instructor for back pain or osteoporosis
- Warm up shoulders and spine first
- Ease out if discomfort arises
Spotting
No spotting needed; self-supported pose with props for modifications.
Common Mistakes
- Shifting hips sideways
- Straining neck
- Collapsing on head
- Forcing deeper twist
- Rushing breath
When to Avoid
- Recent knee injuries
- Shoulder injuries
- Neck injuries
- Spine injuries
- High blood pressure
- Pregnancy in standard form
Flexibility Needed
- Shoulder internal rotation
- Thoracic spine rotation
- Wrist extension for tabletop
Build Up First
- Basic tabletop position
- Familiarity with gentle twists
- Ability to kneel comfortably
Also known as
Urdhva Mukha Pasasana, Parsva Balasana, Thread the Needle Stretch
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