Thread The Needle Pose

Urdhva Mukha Pasasana

Thread the Needle Pose is a soothing twist that stretches your shoulders, opens your chest, and calms your mind. This gentle variation on Puppy Pose is perfect for unwinding tight muscles and restoring ease to your spine.

Common Name: Thread the Needle Pose
Sanskrit Name: Urdhva Mukha Pasasana or Parsva Balasana (OORD-vah MOO-kah PAH-sah-suh-nuh)
Level: Beginner
Pose Type: Spinal Twist, Kneeling, Inversion
Target Areas: Upper Back, Shoulders, Neck, Triceps

Thread the Needle Pose (Urdhva Mukha Pasasana or Parsva Balasana) is a gentle twisting posture practiced from all fours that releases tension in the shoulders, upper back, and neck. It’s closely related to Puppy Pose in its grounding, chest-opening qualities, but adds a spinal twist by threading one arm beneath the body. This movement encourages spinal mobility, supports healthy posture, and promotes relaxation through mindful breathwork.

Often included in gentle yoga or restorative practices, Thread the Needle helps counteract the effects of sitting or hunching, making it ideal for anyone with tight shoulders or a stiff upper back. The twist also lightly massages the thoracic spine and rib cage, aiding in deeper breathing and circulation. Practiced regularly, it offers both physical relief and a soothing mental reset.

Thread the Needle Pose Steps

naked woman in desert practicing nude yoga in thread the needle pose — Thread the Needle variation with half bind. | Teacher: Dakota

Step 1

Begin on your hands and knees in a tabletop position, ensuring your shoulders are stacked directly over your wrists and your hips over your knees.

Step 2

On an exhale, slide your right arm underneath your left armpit, extending it fully with your palm facing up.

nude yoga with a woman in an advanced thread the needle pose — Advanced version of Thread the Needle Pose with half bind and leg out. | Teacher: Olivia

Step 3

Gently lower your right shoulder and the side of your head to the mat. Keep your hips stacked directly over your knees, avoiding shifting them too far back or forward.

Step 4

You have options for your left arm: you can keep your left hand pressing into the mat for support, extend your left arm forward, or wrap it around your back to find your right inner thigh.

Step 5

Breathe deeply, feeling the stretch across your upper back and shoulder.

Step 6

Hold for several breaths, allowing your body to soften into the pose.

Step 7

To release, gently press into your left hand, slide your right arm out, and return to tabletop.

Step 8

Repeat the pose on the other side, sliding your left arm under your right.

Modifications

nude woman in thread the needle pose with half bind — Teacher: May

If your head doesn’t comfortably reach the floor, place a folded blanket or block under your head for support.
If you feel discomfort in your knees, place a blanket under them for extra cushioning.
To deepen the shoulder stretch, gently press into the hand of your extended arm (the one not threaded through) and slightly twist your torso open.