Thread The Needle Pose
Thread The Needle Pose Exercise Description
Thread the Needle Pose (Parsva Balasana) is a floor-based stretch that targets the posterior shoulder and upper back while encouraging gentle thoracic spine rotation. From an all-fours position, one arm “threads” beneath the other, allowing the scapula on the threaded side to protract as the torso rotates. Primary tissues addressed include the posterior deltoid, rhomboids, and middle trapezius, with a mild stretch across the rotator cuff on the threaded side. The goal is mobility—not force—so the hips stay stacked over the knees and the lumbar spine remains neutral while the rotation occurs mainly through the thoracic region. Expect a comfortable, sustained stretch in the rear shoulder and between the shoulder blades, with the head and shoulder supported by the floor. Steady breathing and light core engagement help maintain alignment, protect the neck and low back, and make the rotation smooth and controlled.
- Muscle Groups: Back, Delts, Shoulders, Traps
- Target Muscles: Deltoid - Posterior, Rhomboid Major, Rhomboid Minor, Trapezius - Middle Fibers
- Assisting Muscles: Infraspinatus, Teres Minor
- Stabilizing Muscles: Multifidus, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Shoulders, Upper Back
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Stretching
- Functional Grouping: Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Mid Traps, Rear Shoulder, Upper Back
- Movement Direction: Rotational
- Muscle Position: Posterior
- Gender: Female
How To Do The Thread The Needle Pose Exercise
‘- Start on all fours: hands under shoulders, knees under hips, neutral spine and neck.
– Gently brace your abdomen to keep the lumbar spine neutral.
– Inhale to prepare. Exhale and slide your right arm palm-up across the mat under your left arm.
– Rotate your chest to the left as you lower your right shoulder and right temple to the floor.
– Keep hips stacked over knees and level; avoid shifting weight far back or twisting the pelvis.
– Let the right shoulder blade glide forward (protract) while keeping the neck long—no pressure into the jaw.
– Place the left hand on the floor in front of your face for light support, or walk it slightly forward to assist.
– Breathe slowly; with each exhale, soften the ribcage and widen across the upper back without forcing range.
– To exit, press through the left hand, unwind the torso, and return to tabletop before switching sides.
– Use padding under knees; if needed, place a block under the head or shoulder for comfortable support.
Thread The Needle Pose Tips
‘- Start on all fours with hands under shoulders, knees under hips, and a neutral spine and neck.
– Gently brace your abdomen to help keep the lumbar spine neutral throughout the pose.
– On an exhale, slide your threaded arm palm-up across the mat under the opposite arm.
– Rotate your chest as you lower the threaded-side shoulder and temple to the floor.
– Keep your hips stacked over your knees and level; avoid shifting your weight far back or twisting the pelvis.
– Let the threaded-side shoulder blade glide forward while keeping the neck long and avoiding pressure into the jaw.
– Place the non-threaded hand on the floor in front of your face for light support, or walk it slightly forward to assist the rotation.
– Breathe slowly, and with each exhale soften the ribcage and widen across the upper back rather than forcing the stretch.
– To exit, press through the supporting hand, unwind your torso, and return to tabletop before switching sides.
– Use padding under the knees and, if needed, a block under the head or shoulder so they are comfortably supported.
Thread The Needle Pose Beginner Introduction
Thread the Needle Pose (Parsva Balasana) is a floor-based stretch performed on hands and knees that gently rotates the mid-back while lengthening the back of the shoulder and the area between the shoulder blades. One arm slides across the mat under the opposite arm so the chest turns, the shoulder of the reaching arm settles toward the ground, and the head rests on the floor or a prop. This creates a mild twist through the upper spine while the lower back and hips remain relatively steady, encouraging smooth, controlled mobility rather than an intense pull.
The position mainly targets the shoulders and upper back, with a gentle sensation around the small stabilizing muscles of the shoulder joint on the reaching side. A softly active core helps the neck and lower back feel supported as the ribcage rotates. Because the pose is held close to the floor, it offers a stable, grounded way to explore twisting and shoulder opening, with options for extra cushioning under the knees or under the head and shoulder for added comfort.