how to do the Threading the Needle yoga pose

4 Reasons To Do “Threading The Needle”

Welcome back to all you lovely Prime Women! Today I am teaching you how to do the Threading the Needle yoga pose.

How many times do you find yourself reaching up and trying to release tension in your neck and shoulders, or that pesky knot that unfortunately finds its way just under your shoulder blades?

Neck pain

You find yourself rubbing and rubbing until your hand feels like it’s about to fall off, only to realize that it really didn’t make a dent in the pain. Most of the time we just try to ignore upper back tension hoping it will eventually go away.

Stop Back pain with thread the needle pose


This month’s Yoga Pose (Threading The Needle) is exactly what you need, and it is suitable for all students, including beginners. Give it a try, and see how amazing it is! If you are interested in instructions or modifications on some of your favorite Yoga Poses, email us, and we’ll be happy to help. Thank you for including PRiMEWOMEN in your exercise routine!

4 Reasons To Do Threading The Needle Pose:

1. Great stretch through the chest and shoulders
2. Provides a gentle twisting motion that helps stretch and loosen the muscles in the low back
3. Gently loosens the muscles and relieves tension with chronic shoulder pain
4. Releases the tension that is commonly held in the upper back and between the shoulder blades

Thread the Needle Pose Instructions:

  • Begin on your hands and knees. Place your wrists directly under your shoulders and your knees directly under your hips. Point your fingertips to the top of your mat. Place your shins and knees hip-width apart. Center your head in a neutral position and soften your gaze downward. This is Table Pose.
  • On your next exhale, slide your right arm underneath your left arm with your palm facing up. Let your right shoulder come all the way down to the mat. Rest your right ear and cheek on the mat, then gaze towards your left.
  • Keep your left elbow lifting and your hips raised. Do not press your weight onto your head. Instead, adjust your position so you do not strain your neck or shoulder.
  • Soften and relax your lower back. Focus on slowly letting go of the tension in your shoulders, arms, and neck.
  • Hold for up to one minute. To release, press through your left hand and gently slide your right hand out. Then repeat the pose on the opposite side for the same length of time.

Thread the Needle Stretch Modifications & Tips:

  • If you are experiencing any knee pain, place a folded blanket or mat under your knees.
  • For a deeper shoulder stretch, come into the full pose. Then, bring the lower arm of the elbow that is bent (the arm that is not doing the “threading”) behind your body and rest the back of that hand on your lower back. Your lower arm should remain on the floor with your palm facing up.
  • Do not let your raised shoulder collapse in towards your chest. This helps to protect your neck, while also increasing flexibility and strength in your shoulders and chest.

Always work within your own range of limits and abilities.
If you have any medical concerns, talk with your doctor before practicing yoga.

How to do the Threading The Needle Yoga Pose


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