Thread the Needle Twist

Thread the Needle Twist is a yoga pose that provides a deep stretch of the upper back , shoulders and neck . This exercise helps release tension and increase flexibility in the spine, which can be especially beneficial for people with upper body stiffness.

Correct Form and Technique

Follow these steps to perform the Thread the Needle Twist correctly:

1. Start on all fours with wrists directly under shoulders and knees under hips.
2. Inhale and lift the right arm up towards the ceiling so that the chest opens up to the side.
3. On the exhale, bring the right arm under the left arm and let the right shoulder and side of the head rest gently on the mat.
4. Stretch your left hand forward or place it on your back for a deeper stretch.
5. Hold the position for 5-10 deep breaths and repeat on the opposite side.

Common Errors

To ensure proper form and an effective stretch, avoid the following mistakes:

• Lack of depth in the stretch: Try to "thread" the arm fully through to get a deeper stretch in the upper back and shoulders.
• Stiff neck: Let the head rest gently on the mat to keep the neck relaxed and avoid tension.
• Overloading supporting arm: Avoid putting too much weight on the opposite arm to protect the shoulder.

Visual Instruction

Watch this video for a detailed walkthrough of Thread the Needle Twist: