What is Thread the Needle?
English Name: Thread the Needle
Sanskrit Name: Parsva Balasana (pronounced PARSH-vah bah-LAHS-uh-nuh)
Category: Foundational, Twist, Gentle, Beginner
Thread the
Needle
Thread the Needle, or Parsva Balasana, is a gentle spinal twist performed from an all-fours position. This pose releases tension in the upper back, shoulders, and neck while promoting spinal mobility and calming the nervous system.
Often used as a transitional or restorative posture, Thread the Needle blends the grounding qualities of a kneeling pose with the benefits of a gentle twist. It encourages breath-led movement, inner awareness, and shoulder opening—making it a staple in many yoga styles, from Vinyasa to Yin.
Benefits of Thread the Needle
- Relieves Tension: Gently stretches the upper back, neck, and shoulders
- Improves Spinal Mobility: Promotes healthy rotation through the thoracic spine
- Calms the Nervous System: Encourages slow breathing and relaxation
- Prepares for Deeper Twists: Introduces spinal rotation in a supported way
- Supports Posture: Releases tightness caused by slouching or desk work
How to Practice Seated Straddle
- Begin in a tabletop position with wrists under shoulders and knees under hips.
- Inhale to lengthen your spine.
- On an exhale, slide your right arm underneath your left arm—palm facing up.
- Lower your right shoulder and right ear to the mat, letting your head rest gently.
- Keep your hips stacked over your knees or shift slightly for comfort.
- Your left hand can stay where it is, or extend forward, or wrap behind your back.
- Breathe deeply into the space between your shoulder blades.
- Hold for 5–10 breaths, then press into your left hand to return to tabletop and repeat on the other side.
Alignment Tips & Cues for Thread the Needle
Alignment Tips:
- Keep hips as level as possible to isolate the twist in the upper spine
- Allow the resting shoulder and temple to relax into the mat
- Engage the core gently for support and control
- Keep the base hand active to avoid collapsing
- Soften the jaw and neck for deeper release
Simple & Effective Cueing Suggestions:
- “Slide your arm through like a thread, grounding your shoulder and cheek.”
- “Let gravity guide the twist as you breathe into your upper back.”
- “Keep your hips stacked and steady as you spiral from the ribs.”
- “Exhale to soften deeper into the twist.”
- “Breathe into the back of the body.”
Contraindications
- Recent Shoulder Injury: Avoid or modify to prevent strain
- Knee Sensitivity: Use padding under knees or avoid kneeling altogether
- Neck Injury: Keep head supported or skip the pose
- Limited Spinal Mobility: Use props or smaller range of motion
- Pregnancy (third trimester): May not be comfortable—use open twist alternatives
Modifications & Variations of Thread the Needle
Modifications
- Support the Head: Place a folded blanket or block under the head or shoulder
- Adjust Arm Position: Keep top hand grounded or extended for more/less intensity
- Knee Cushioning: Use a blanket under the knees for comfort
- Wall Support: Perform seated version with a twist and arm threaded across the body
Variations
- Bound Thread the Needle: Wrap the top arm behind the back to open the shoulder
- Leg Extended: Straighten the opposite leg for a deeper twist
- Chair Version: Sit upright and mimic the twist with one arm under the other
- Yin Variation: Hold for 3–5 minutes for passive release and fascial stretch
Common Mistakes to Avoid
- Collapsing into the Shoulder: Use support if needed and maintain gentle activation
- Letting the Hips Shift Too Far: Keep hips relatively square to isolate the upper twist
- Over-Twisting the Neck: Allow a natural rotation without forcing the head
- Holding Breath: Maintain slow, steady breathing to enhance release
- Ignoring Sensations: Avoid pushing into pain—twists should feel gentle and spacious
When to Avoid or Modify Thread the Needle
- Neck or Shoulder Sensitivity: Use props or opt for a different twist
- Recent Injuries (spine, rotator cuff, or cervical spine): Consult a healthcare provider
- Knee Discomfort: Support the knees with padding or modify the pose
- Pregnancy: Skip or replace with seated open twists
- Tension or fatigue: Use as a restorative pose with props and longer holds
Why Practice Thread the Needle?
Thread the Needle is a calming, low-impact pose that brings release to the upper body while encouraging spinal mobility and introspection. Perfect for winding down or resetting mid-practice, it invites you to reconnect with your breath, soften physical tension, and cultivate inner stillness. Gentle yet effective, this twist is a go-to for practitioners of all levels.
Frequently Asked Questions
Can I practice this pose with shoulder pain?
Only if the pain is mild and not aggravated by the position. Use support under the shoulder or skip if discomfort persists.
Is this pose restorative or active?
It can be either. In Yin or restorative settings, hold with support. In flow classes, use it as a short, dynamic twist.
How do I deepen the stretch?
Try extending the top arm forward or wrapping it behind your back. Keep breathing deeply to soften into the twist.
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