Thread the Needle Pose
Description
Thread the needle pose is a yoga rotation that stretches the upper back and rotator cuff. The lifter starts on hands and knees, then threads one arm under the body and across to the other side. The torso rotates and the shoulder rests on the floor.
Muscle Group
Equipment Required
Thread the Needle Pose Instructions
- Start on hands and knees with hands under shoulders.
- Brace your core and set a flat back.
- Lift one hand off the floor.
- Thread that arm under the body across to the other side.
- Lower the same side shoulder and ear to the floor.
- Keep the hips lifted and the other hand pressing into the floor.
- Hold the deep twist with steady breath.
- Unthread the arm. Switch sides and repeat.
Thread the Needle Pose Form & Visual
Thread the Needle Pose Benefits
- Strong upper back stretch
- Stretches the rotator cuff
- No equipment needed
- Useful cool down move
- Builds spinal mobility
- Strong yoga twist
Thread the Needle Pose Muscles Worked
- Posterior deltoid
- Rhomboids
- Trapezius
Thread the Needle Pose Variations & Alternatives
- Childs Pose
- Cat Cow
- Seated Twist
- Spinal Twist
