Parsva Balasana Yoga Pose
Parsva Balasana Yoga Pose Exercise Description
Parsva Balasana (Thread the Needle) is a floor-based rotation and shoulder stretch performed from a hands-and-knees position. It primarily targets the posterior shoulder and upper back on the threaded side while gently mobilizing the thoracic spine. The movement encourages coordinated scapular motion—protraction on the reaching arm and stable depression/retraction on the support side—while you maintain a neutral lumbar spine and stacked hips over the knees. Because you control how far you rotate and how much you load the support arm, it’s easy to fine-tune intensity without forcing range. Use smooth breathing to expand the ribcage and guide the twist, keeping the neck supported and the movement pain-free.
- Muscle Groups: Delts, Shoulders
- Target Muscles: Deltoid - Posterior
- Assisting Muscles: Infraspinatus, Teres Minor
- Stabilizing Muscles: External Obliques, Multifidus, Rhomboid Major, Transversus Abdominis, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Shoulders
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Stretching
- Functional Grouping: Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Rear Shoulder
- Movement Direction: Rotational
- Muscle Position: Posterior
- Gender: Male
How To Do The Parsva Balasana Yoga Pose Exercise
‘- Begin in tabletop: hands under shoulders, knees under hips, long neutral spine, head in line with torso.
– Spread fingers and root through the whole hand to create even pressure.
– Inhale to prepare; on the exhale, slide the right arm palm-up across the midline under the left arm.
– Rotate through the mid/upper back and lower the right shoulder and side of the head to the floor.
– Keep hips stacked over knees; avoid shifting hips or collapsing into the low back.
– Left hand stays planted for support; gently draw the left shoulder away from the ear.
– Option to walk the left hand forward to increase thoracic rotation without forcing the neck.
– Let the right shoulder blade protract slightly; feel a stretch across the back of the right shoulder.
– Breathe steadily into the back and sides of the ribcage; keep the neck relaxed and neutral.
– To exit, press through the left hand, unthread the right arm, return to tabletop, then switch sides.
Parsva Balasana Yoga Pose Tips
‘- Start in tabletop with hands under shoulders, knees under hips, a long neutral spine, and head in line with your torso.
– Spread your fingers and root through the whole support hand to create even pressure throughout the movement.
– Inhale to prepare, then exhale as you slide the threaded arm palm-up across the midline under the opposite arm.
– Rotate through your mid and upper back as you lower the threaded-side shoulder and the side of your head to the floor.
– Keep your hips stacked over your knees and avoid shifting them or collapsing into your low back to maintain a neutral lumbar spine.
– Keep the support hand planted and gently draw that shoulder away from your ear to create stable support.
– Let the threaded-side shoulder blade protract slightly so you feel the stretch across the back of that shoulder.
– If you want more thoracic rotation, walk the support hand forward to increase the twist without forcing your neck.
– Breathe steadily into the back and sides of your ribcage, keeping your neck relaxed and neutral as you hold the position.
– To exit, press through the support hand, unthread the arm back to tabletop, then switch sides.
Parsva Balasana Yoga Pose Beginner Introduction
Parsva Balasana (Thread the Needle) is a gentle floor yoga twist done from an all-fours stance that highlights rotation through the mid-back and a soothing stretch in the back of the shoulder. One arm reaches underneath the other, allowing the upper body to spiral while the shoulder and side of the head rest toward the ground. The supporting arm remains planted, giving a steady base so the twist can feel stable rather than forced.
This pose emphasizes easy, controlled movement in the upper back while the lower back stays relatively quiet and the hips remain roughly over the knees. The shoulders and shoulder blades work in different ways on each side: the threaded arm experiences more opening across the back of the shoulder, while the weight-bearing side provides grounding. Calm, even breathing often plays a big role, with attention on expanding the sides and back of the ribcage so the rotation feels smooth, the neck relaxed, and the overall sensation spacious and comfortable.