Twist · beginner

Thread the Needle

Parsva Balasana

A shoulder and upper-back twist done from hands and knees — small, specific, and very good for desk-shaped bodies.

Thread the Needle Photograph coming soon

A rigged MakeHuman figure animated into Thread the Needle from this guide's own alignment cues — not a photo or scan of a real instructor. Same avatar as Mountain Pose and Downward Dog. From hands and knees, one arm threads underneath the other and the shoulder comes to the floor — a twist, so the spine's rotation is driven explicitly rather than left to fall out of the arm's position. Built with MPFB2 from the MakeHuman community CC0 system assets.

How to do it

  1. Start on hands and knees.
  2. Slide one arm under the other, palm up, and let that shoulder come toward the floor.
  3. Rest the side of the head on the mat.
  4. Keep the hips stacked over the knees rather than sinking back.

Why it helps

  • Releases the upper back and shoulder blades
  • Rotates the thoracic spine, which most people barely use
  • Gentle enough to hold for a minute or two

Common mistakes

  • Letting the hips drift back toward the heels, which loses the twist.
  • Pressing the head down hard.

Before you try it

  • Skip with a shoulder injury on the threading side.

This is general information, not medical advice. If you're working with an injury, a health condition, or you're pregnant, check with a doctor or physical therapist and tell your teacher before class.

Make it easier

  • Cushion under the head or shoulder.
  • Top hand on the floor for support rather than reaching.
  • Blanket under the knees.

Where this pose shows up

Styles yin restorative

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