Release Upper-Body Tension with Thread the Needle Pose

Thread the needle pose, also known as urdhva mkha pasasana in Sanskrit, is a yoga pose that targets the shoulders, neck, and upper back. This pose delivers a deep stretch to these areas, alleviating pain and stiffness, increasing spinal mobility, and providing numerous other benefits. It can be performed as a static or active stretch, with the latter being more effective in lengthening and activating the muscles.

To perform thread the needle pose, begin on your hands and knees. Lift your left hand off the ground and reach it under your body toward the right, allowing your shoulder and the side of your head to lower to the floor. As you thread your left arm under your right, aim to stretch as far as comfortable, feeling a stretch through your left shoulder and the middle region of your spine. Maintain this position, breathing deeply and allowing your muscles to relax into the stretch. Actively press the back of your left hand and arm into the ground, contracting your lateral shoulder muscles and upper and middle back rotational muscles. Relax, then contract the muscles on the other side of your shoulder, focusing on rotating your middle and upper back further toward your left arm as well as lifting your left arm off the ground. Pull your left arm out, continue lifting it toward the sky, follow your hand with your gaze, then return to the starting position. Repeat on the opposite side.

While thread the needle pose is safe for most people, it is important not to overdo it. Stretch only as far as your range of motion allows without any discomfort. If you experience pain, numbness, tingling, or a burning sensation during the stretch, stop immediately.

This active stretch primarily targets the lateral shoulder muscles, including the lateral deltoid muscle and posterior rotator cuff muscles. By keeping these muscles limber, you can reduce the risk of injury and improve your overall shoulder health.

Thread the needle pose is suitable for individuals of all fitness levels, from beginners to advanced practitioners. However, if you experience any pain or discomfort during the stretch, it is important to listen to your body and modify the pose accordingly. Avoid the pose if you have neck, shoulder, or back pain, numbness, tingling, or a burning sensation.

Incorporating thread the needle pose into your regular routine can improve your mobility, reduce the risk of injury, combat the effects of prolonged sitting, serve as a great warmup for exercise, and enhance your overall quality of life. By performing the pose with proper form and avoiding common mistakes, you can maximize its benefits and enjoy a healthier, more flexible upper body.