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    Person practising Thread the Needle Pose (Parsva Balasana), with one shoulder and side of the head resting on the mat as the arm reaches underneath the body.
    Teacher: Yvonne O'Garro
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    Thread the Needle Pose (Parsva Balasana)

    A gentle spinal twist done from all fours, Thread the Needle helps release tension in the shoulders, neck, and upper back. 

    Category: Twist / Shoulder Stretch

    Difficulty: Beginner

    Sanskrit/Pronunciation: Parsva Balasana (PARSH-vah bah-LAHS-uh-nuh)

    Main Focus: Shoulders, Upper Back, Chest, Spine

    Props: Yoga Mat, Yoga Brick, Blanket, Bolster

    Thread the Needle Pose (Parsva Balasana) is a gentle twist that stretches the shoulders and upper back while encouraging mobility through the spine. Practised from all fours by threading one arm underneath the body and lowering the shoulder and side of the head towards the floor, the pose creates a gentle rotation through the upper body. Props can provide additional support, helping you relax into the twist without placing unnecessary strain on the neck or shoulders.

    How to Practise
    1. Begin on hands and knees in a tabletop position
    2. Inhale, reach the right arm up to the ceiling, opening the chest
    3. Exhale, thread the right arm under the left, palm facing up, and rest right shoulder and cheek on the mat
    4. Keep hips stacked over knees and left hand either pressing into the mat or extended forward for a deeper stretch
    5. Relax into the twist and breathe deeply, holding for 30 seconds to 1 minute
    6. Slowly unwind and return to tabletop, then repeat on the other side
    Benefits
    • Gently twists the spine and stretches the upper back
    • Opens shoulders and chest
    • Relieves tension in the neck and between the shoulder blades
    • Calms the mind and promotes breath awareness
    Modifications
    • Place a folded blanket or cushion under the head or shoulder for support, or under the knees for added comfort
    • If there’s wrist discomfort, make fists or come onto forearms
    • Keep the supporting hand closer to the head for stability if needed
    • Practise near a wall for alignment support

    Props to Support Thread the Needle Pose (Parsva Balasana)

    Props can make Thread the Needle Pose more comfortable and supported, particularly if the shoulder or head does not easily reach the floor. Place a yoga block or folded blanket beneath the head for support and to reduce the depth of the twist. A bolster can also be positioned beneath the shoulder and upper body, allowing you to soften into the pose with less muscular effort.

    Yogamatters Cosy Fleece Yoga Blanket
    Cosy Fleece Yoga Blanket
    £35.00
    Yogamatters Yoga Block
    Yoga Block
    £9.00
    Yogamatters Knee Mat Pad - Black
    Knee Mat Pad - Black
    £15.00