Thread The Needle Pose (Parsva Balasana)

Introduction

The Thread the Needle Pose, or Parsva Balasana,na is a gentle yoga movement that aims to improve movement in the spine, relieve tension in the upper body, and stretch the shoulders, upper back, and neck. This is a great beginner’s yoga pose to perform on your hands and knees, moving one arm below the other and gently rotating the upper body.

Thread the Needle is a great pose to help relieve any stiffness in the upper back and tight shoulders, and improve movement in the thoracic spine. It also helps to encourage gentle rotation of the spine and relaxation.

This pose can be used as part of your daily stretching routine, yoga session, or mobility work. It can also be useful for those who sit at a desk or use computers for long periods of time.

What Is Thread the Needle Pose (Parsva Balasana)?

The Thread the Needle Pose is a restorative yoga pose that gently rotates the thoracic spine. Starting in the tabletop position, one arm is moved below the other arm, allowing the shoulder and side of the head to gently move towards the mat.

The name Parsva Balasana comes from:

• Parsva -Side
• Bala -Child
• Asana -Pose

This pose gently rotates the spine whilst also stretching the shoulders.
This can help to improve upper back flexibility, shoulder mobility, and increase body awareness.

Muscles Targeted in Thread the Needle Pose

Main muscles targeted:

• Trapezius Muscle – Contributes to neck and shoulder stability while assisting with shoulder movement and posture.
• Rhomboids – Found between the shoulder blades and help move the scapula.
• Deltoids – The shoulder muscles that help to position the arm.
• Latissimus Dorsi – The large muscles in the back that help move the shoulders.
• Erector Spinae – Helps support the spine.
• Rotator Cuff Muscles – Help stabilise the shoulder.
• Thoracic Spine Muscles – Help to gently rotate the upper back.

Thread the Needle Pose (Parsva Balasana) Video

How to Perform Thread the Needle Pose

Follow these steps to ensure you are performing the Thread the Needle Pose correctly.

Start in the tabletop position.

• Place your hands and knees onto the mat.
• Ensure your wrists are directly under your shoulders and your knees are under your hips.
• Keep your spine in a neutral position and look down towards the mat.

Lift your arm.

• Lift your right arm upwards to the ceiling.
• Gently open up your chest to the right.
• Rotate your upper back naturally.
• Ensure your left hand is firmly placed on the mat.

Move your arm below.

• Move your right arm slowly below your left arm.
• Slide your right hand to the left.
• Slowly bring your right ear and shoulder closer to the exercise surface in a controlled manner.
• Ensure your hips remain stable.

Rest your head.

• Ensure your head is resting comfortably either on the mat or a yoga block.
• Keep your left hand forward or on your lower back.
• Ensure your shoulders are relaxed and your breathing is natural.
• Hold this position for 20-30 seconds.

Return to start.

• Move your right arm back out.
• Return to the tabletop position.
• Repeat on the other side.
• Hold for 20-30 seconds per side.

Benefits of Thread the Needle Pose

There are many benefits to performing Thread the Needle Pose regularly and comfortably.

Improves Thoracic Spine Mobility – This pose can help to gently rotate the thoracic spine in the middle of the back.
Practicing regularly can help to increase upper back mobility and reduce stiffness due to sitting for long periods of time.

Stretch the Shoulders – Moving one arm below the other creates a gentle stretch in the shoulder joint.
This can help to release tension in the posterior shoulder and surrounding muscles.

Relieve Upper Back Stiffness – Those who sit at a desk for long periods of time can suffer from stiffness in their upper backs.
This pose encourages gentle movement in the spine and can help relieve stiffness in the muscles.

Improve Shoulder Mobility – This pose gently moves the shoulders and upper back.
This can help improve comfortable shoulder mobility.

Relieves Neck Tension – This pose provides support so the neck and surrounding muscles are relaxed.
Can help relieve any mild tension around the neck when performed without forcing the movement.

Encourages Good Posture – Practicing regular upper back mobility can help you to stand tall and comfortably.
This pose can help reduce stiffness, which can cause the shoulders to hunch.

Helps to Relax – This pose uses slow movements and controlled breathing, which makes it a great pose to help you relax. Can help relieve physical tension after a long working day.

Encourages Spine Flexibility – This pose gently rotates the upper and middle back. It can be used as part of a balanced mobility routine for your spine.

Common Mistakes

Avoid the following mistakes when performing the Thread the Needle Pose.

• Forcing the rotation – Don’t over-rotate your arm below your body. Only move as far as is comfortable.
• Shoulder collapsing – Keep your supporting hand stable and don’t put too much pressure on the shoulder.
• Moving hips too much – Try to keep your hips stable.
• Holding your breath – Breathe gently and naturally.
• Neck pain – Ensure your head is comfortably supported and don’t force it down.
• Too quick – Move slowly and with control.
• Overstretching – If you feel any sharp pain, tingling, or numbness, stop.

Variations of Thread the Needle Pose

Below are some variations which can help beginners and more advanced yogis modify the pose to suit their mobility.

Supported Thread the Needle Pose

Place a yoga block or rolled towel beneath your head or shoulder to help provide extra support.
Great for beginners and those with limited mobility.

Extended Thread the Needle Pose

Move your upper arm forwards or overhead. This can help increase the stretch in the shoulder and upper back.

Hand on Back

Once one arm has moved below, place the other hand on your lower back. This can help encourage a gentle stretch in your chest and rotation.

Dynamic Thread the Needle

Gently move your arm up to the ceiling, then move it below the other arm.
Repeat 8-10 times on each side.
A great gentle mobility movement.

Who Should Perform Thread the Needle Pose?

This pose can be suitable for:

• Beginners looking for gentle yoga stretches.
• Those who sit at a desk and have upper back stiffness.
• Tight shoulders.
• Those looking to improve thoracic spine mobility.
• Yogis looking to improve upper body flexibility.
• Those who sit for long periods of time.
• This should be modified to suit your mobility and comfort.

Cautions and Contraindications

Whilst this pose is gentle, consider the following.

Shoulder issues – Avoid this pose if it causes pain in your shoulder or worsens an injury.

• Neck issues – Ensure your head is well supported and don’t over-rotate.
• Wrist pain – Use a rolled towel or supportive surface if you are kneeling or putting pressure through your hands.
• Recently had surgery – Speak to your healthcare professional before attempting.
• Severe spinal issues – Speak to a qualified Physio or healthcare professional before attempting rotational movements.
• Pregnancy – Modify to suit your comfort.
• Speak to a professional, especially in later stages of pregnancy.
• If you feel any sharp pain, stop immediately.

Top Tips

• Warm up your shoulders and upper back.
• Move slowly and gently.
• Ensure you are breathing naturally.
• Don’t force your shoulder down.
• Keep your hips comfortable.
• Perform on both sides evenly.
• Perform regularly as part of your mobility routine.

Conclusion

Thread the Needle Pose (Parsva Balasana) is a gentle and effective yoga stretch that helps improve thoracic spine mobility, shoulder flexibility, and upper-back movement. Regular practice may help reduce muscular stiffness, release tension around the shoulders and neck, and promote relaxation.

This pose is particularly beneficial for beginners, office workers, and individuals who spend long hours sitting. For the best results, perform the movement slowly, maintain proper alignment, and breathe naturally throughout the stretch. Include Thread the Needle Pose in your regular yoga or physiotherapy mobility routine to support better upper-body flexibility, spinal mobility, and overall physical well-being.

FAQs

References

• Cpatterson. (2022, July 4). Parsva Balasana: Thread the needle pose. Gaia. https://www.gaia.com/article/thread-needle-pose-parsva-balasana?utm_source
• Yogitim. (2025, May 11). Thread the Needle Pose: Steps & benefits • Yoga Basics – Yoga Basics. Yoga Basics. https://www.yogabasics.com/asana/threading-the-needle/?utm_source
• Yogapedia. (2023, December 21). Thread the needle pose. Yogapedia. https://www.yogapedia.com/definition/7344/thread-the-needle-pose?utm_source