Thread the Needle Pose - Steps and Benefits

The thread the needle pose is a type of spinal twist, a restorative yoga pose. While performing this yoga posture looks like a thread in the needle. It works on the three parts neck, chest and arms of any yogi. When one arm slides under the other, it looks like threading a needle.

Because of this particular reason, it is named needle thread stretch. The other name is derived from the yogic texts, Parsva Blasana. There is also another name, parivrtta balsana, which means revolved child pose. It is performed based on prana balancing, which is also known as Life force.

What is Thread the Needle Pose?- How does it look?

Parsva Balasana or Yoga needle pose is the same asana performed for balancing life force, and gives a stretch to the arms and shoulders. Seated spinal twist in a kneeling position is a simple look of the thread needle stretch.

This simple pose helps in clearing the side way nadis and works on the two chakras of the body. It is also known for increasing withdrawal (pratyahara) and creating Dharna or concentration in the body and mind of the Yogi. When Swami Nijananada Saraswati translated, Gheranda Samhita Parivrtta Aasana is mentioned as a useful pose in a planned manipulation of the life forces.

It simply looks like a child lying with its back revolved, its spine twisted and giving a stretch to its arm to hold anything nearby. It is preparing the body for higher consciousness and clearing all kinds of blockages in the middle.

Steps to Perform Thread Needle Pose

Take position from cat-cow to simple, remember to keep hands under your shoulder and knees under hips. Here is the simple way:

1. While inhaling, raise your right arm to the side.
2. With exhalation, thread your right arm under the left.
3. Give a nice twist to the spine and keep the left one on the floor.
4. Knees should be in the same position as the tabletop during the pose.
5. Hold it for 30 to 40 seconds and then slowly release.
6. You can also repeat the same procedure on the other side of your body.

Read Also:- Cow Yoga Pose (Bitilasana)

Yoga Thread the Needle Pose Benefits 

Parsva Blasana, or needle thread stretch, is known for its benefits in maintaining various postures of the hand. It includes strengthening of the muscles and arms. In classical yoga, this pose is mentioned for neck, head-back and shoulder stretching. It is also beneficial in cervical pain and several other conditions. Here are some clear benefits of the Thread the Needle pose:

• Helpful in clearing Ida and Pingala Nadi, they are the left and right energy channels of the body.
• It opens up and balances the Visuddhi chakra (Throat chakra) and Anahata Chakra (heart chakra).
• Improves spinal flexibility and makes the back muscles strong.
• Work on the rare muscles of the shoulders, such as the Rhomboid, trapezius and deltoids.
• Muscles of the cervical spine get a good stretch with the thread the needle pose.
• It also promotes healthy digestion while twisting works on the internal organs, too.
• Improves circulation in the upper body and makes it more accessible to the body fluids.
• It is a light preparation for meditation and pranayama, which is the next step of the Ashtanga yoga.
• Withdrawal os senses in the yogic system is known as the pratyhara, and it is also promoted by the parsva balasana.

How to Do Thread the Needle Pose in Yoga

Thread the Needle Pose is a yoga posture that helps release tension mainly from the shoulders upper back, chest and neck. Thread the Needle Pose also involves a twist making Thread the Needle Pose a useful addition to a yoga routine whenever the upper body feels tight or restricted. Thread the Needle Pose can be practiced by beginners and by yoga practitioners alike and modifications are available to suit individual flexibility.

Spending hours sitting at a desk using a computer or looking down at a phone can cause stiffness around the shoulders and upper back.Thread the Needle Pose can bring movement to these areas and encourage a pace and focus on breathing.

To practice Thread the Needle Pose begin on hands and knees in a tabletop position. Place hands beneath shoulders and knees beneath hips. Slowly slide the arm underneath the left arm letting the right shoulder and the side of the head move gently toward the floor. Keep the hand grounded for support or extend it forward if that feels comfortable. Breathe in and out slowly, then return to the starting position and repeat on the other side.

Thread the Needle Pose creates a stretch across the shoulder and upper back while the rotation encourages mobility through the spine. Thread the Needle Pose can feel particularly relaxing when practiced slowly without forcing the body into a twist.

If discomfort arises reduce the range of movement. Use a folded blanket for extra support. If you have any pre-existing injuries or chronic pain, consult a healthcare professional before adding new stretches excerise to your routine.With mindful practice Thread the Needle Pose can become a simple way to release everyday tension and improve awareness of movement in the upper body. 

With mindful practice Thread the Needle Pose can become a simple way to release everyday tension and improve awareness of movement in the upper body.

Contraindications of the Thread the Needle Pose 

Most of the asanas have a preparatory pose, and if you are a beginner, don’t force yourself to perform the needle thread stretch. It may harm the shoulder and neck muscles. The pose begins from the tabletop, and it could be a painful position for patients the arthritis and sensitive knees.

Beginner can use yogic props such as blocks and folded blankets to support their shoulder. It is also suggested to move mindfully and slowly. It is good if you respect your current body flexibility; otherwise, injury may take place. Here are some of the mentioned contraindications on the basis of practical classes.

• Pregnant women should avoid this pose.
• Blood pressure or heart patients should also avoid this pose.
• A recent injury in the knees or the shoulder is a painful condition, and don’t try to perform such poses in that case.
• Patients with arthritis and synovitis should also avoid this pose.

Related Post:- Trikonasana: The Universal Yoga Pose for Strength, Flexibility and Balance

Conclusion 

The thread the needle pose is also known as parsva balasana, which means side child pose. It is helpful in many ways, such as loosening the muscles of the shoulder and neck. There are spiritual benefits, too, such as clearing energy channels and balancing upper body chakras.