Mobility · Yoga
Thread the Needle Pose
Thread the Needle Pose is a hands-and-knees stretch that rotates your upper back with one shoulder resting on the floor. It develops comfortable trunk rotation and stretches the back of the shoulder.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Start on all fours with your hands beneath your shoulders and knees beneath your hips.
- Slide your right arm beneath your left arm, palm facing up.
- Lower your upper body until your right shoulder and the side of your head rest on the mat.
- Hold this position with your left hand planted beside your face.
- Press through your left palm to lift your torso away from the mat.
- Slide your right arm back into the starting position.
Form cues
- Keep your hips above your knees
- Breathe slowly into your upper back
- Let your threaded arm feel heavy
Common mistakes
- Craning your neckLet your face turn naturally to the side rather than looking up toward the ceiling.
- Sagging through your lower backGently tighten your abdomen so the rotation stays mainly in your upper back.
Safety
Forcing the twist or putting too much body weight onto your head can strain your neck or irritate the supporting shoulder.
- Keep enough weight in your knees and planted hand that your head rests lightly.
- Use a stable yoga block under your head if it cannot comfortably reach the mat.
- Stop if you feel sharp pain, tingling, or numbness.
If you have an existing neck or shoulder injury, ask a physiotherapist about a supported or smaller-range version first.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Block (optional)
- Yoga Mat
Sets and reps
- Sets
- 1–3
- Target
- 20–30 seconds per side
- Rest
- No rest timer
Repeat on the opposite side, using a range that feels like a mild stretch.