Thread the Needle

Parsva Balasana

PARSH-vah bah-LAH-sah-nah

Thread the Needle (Parsva Balasana) is a beginner restorative yoga pose that releases tension in the upper back and shoulders.

A gentle twist from Tabletop that releases the upper back and shoulders. One arm slides under the chest while the shoulder and the side of the head rest on the floor, giving a soothing stretch through the back and neck.

How to do Thread the Needle

1. Begin in Tabletop with your wrists under your shoulders and your knees under your hips.
2. Inhale and lift your right arm toward the ceiling, then exhale and slide it under your chest along the floor, palm facing up.
3. Lower your right shoulder and the side of your head to the floor, resting your cheek or ear on the mat. Keep the neck relaxed.
4. Keep your hips over your knees. Leave your left hand planted, or reach it overhead for a deeper stretch, and breathe for five breaths.
5. Press into the left hand, unwind slowly back to Tabletop and repeat on the other side.

Benefits of Thread the Needle

• Releases tension in the upper back and shoulders
• Gently twists and mobilizes the upper spine
• Opens the muscles around the shoulder blades
• Eases stiffness from sitting or desk work
• Calms the breath and the mind

Muscles Engaged

Modifications & Variations

• Place a folded blanket under the knees or under the head
• Keep the top hand planted on the floor instead of reaching overhead
• Slide the arm only partway under the chest to reduce the twist

Cautions

• Avoid with shoulder or neck injuries, or go only as far as is comfortable
• Use caution with knee sensitivity; pad the knees with a blanket
• Come out of the pose if you feel pinching or numbness in the shoulder or arm

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