Thread the Needle Pose

The Thread the Needle Pose, also known as Sucirandhrasana, is a gentle yet effective yoga pose that promotes flexibility, balance, and relaxation. This pose is often incorporated into Hatha and Restorative yoga sequences and is particularly beneficial for those who spend long hours sitting or standing.

The pose begins from a tabletop position, with one arm threading underneath the other and the shoulder and side of the head resting on the mat. This allows for a deep stretch in the shoulders, chest, and upper back, while also encouraging the body to unwind and release tension.

Pose Details

Difficulty Level	Beginner
Sanskrit Name and Pronunciation	Sucirandhrasana (soo-chee-ran-DRAHS-uh-nuh)
Pose Type	Twist

How to Do the Thread the Needle Pose

1. Start in a tabletop position with your knees hip distance apart and your hands shoulder distance apart.
2. Shift your weight onto your right hand and extend your left arm up towards the sky, opening your chest to the left.
3. Then, thread your left arm under your right, bringing your left shoulder and the left side of your head to rest on the mat.
4. Keep your right hand planted firmly on the mat for support, or extend it forward for a deeper stretch.
5. Hold the pose for a few breaths, keeping your hips lifted and your neck relaxed.
6. To exit the pose, press your right hand into the mat to lift your left arm back up towards the sky, then lower it back down to the tabletop position.
7. Take a few deep breaths in this position before repeating the pose on the right arm.

Muscles Worked

Upper Body:	Deltoids, Rotator Cuffs, Trapezius, Rhomboids, Latissimus Dorsi, Pectoralis Major, Biceps, Triceps
Core:	Rectus Abdominis, Obliques, Transverse Abdominis
Back:	Latissimus Dorsi, Rhomboids
Glutes:	Gluteus Maximus, Gluteus Medius, Gluteus Minimus
Legs:	Gluteus Medius, Gluteus Minimus, Quadriceps, Hamstrings, Adductors, Gastrocnemius, Soleus

Benefits

While there are many research-backed mental and physical benefits of yoga, there are few — if any — official studies on the Thread the Needle pose. However, it’s generally believed that practicing the Thread the Needle pose provides several health benefits.

Improves Flexibility

The Thread the Needle pose requires flexibility in the shoulders and upper back. Regular practice of this pose can help increase flexibility in these areas over time.

Builds Strength

The Thread the Needle pose requires a certain amount of upper body strength to hold the pose. Practicing this pose can help build strength in the arms, shoulders, and upper back muscles.

Increases Balance

The Thread the Needle pose involves balancing on one arm and one knee, which can help improve balance and coordination.

Opens the Shoulders and Chest

The twisting aspect of this pose helps to open the shoulders and chest, which can help improve posture and breathing.

Promotes Relaxation

The Thread the Needle pose requires focus and balance, which can help calm the mind and promote relaxation. The pose is also often used as a restorative pose, helping to reduce stress and fatigue.

Drawbacks and Risks

Practicing the Thread the Needle pose also comes with its own set of potential risks and drawbacks, which include potential injuries to the:

Shoulders. This pose involves a deep shoulder stretch, which can be challenging for those with tight shoulders or existing shoulder injuries. If not performed correctly, it can lead to strain or injury in the shoulder joint or muscles.

Neck. The Thread the Needle pose requires the practitioner to rest their head on the ground, which can put strain on the neck if not done properly. It’s important to keep the neck in a neutral position and avoid twisting or straining it.

Wrists. This pose involves supporting some of your body weight on one hand, which can put a strain on the wrist joint if not performed with proper alignment. It’s important to keep the wrist in a neutral position and avoid hyperextending the joint.

Lower Back. The twisting aspect of the Thread the Needle pose can strain the lower back if not performed with proper alignment. It’s important to keep the core engaged and the lower back extended, rather than rounded, to avoid strain on the lower back.

If you experience discomfort or pain while practicing this pose, stop immediately, modify it, or come out of it. It’s also important to warm up properly before attempting this pose and gradually build up to its full expression.

Common Mistakes

Here are a few common mistakes to avoid when practicing the Thread the Needle pose.

• Not Warming Up. Similar to the Wild Thing pose, it’s crucial to warm up before attempting the Thread the Needle pose. This can include yoga practices such as cat-cow stretches, child’s pose, and other poses that help warm the shoulders, neck, and upper back muscles.
• Twisting the Neck. The Thread the Needle pose involves a gentle twist of the upper body, which can put a strain on the neck if not performed with proper alignment. It’s important to keep the neck neutral and avoid over-twisting.
• Overextending the Shoulder. The Thread the Needle pose involves threading one arm under the body, which can put a strain on the shoulder joint if not performed with proper alignment. It’s important to keep the shoulder joint neutral and avoid overextending it.
• Misaligning the Hips. The Thread the Needle pose involves a gentle twist of the upper body, which can cause the hips to misalign if not performed correctly. It’s important to keep the hips square and stable to avoid strain or injury.
• Not Using Props. If you’re new to the Thread the Needle pose or have limited flexibility or strength, it can be helpful to use props such as blocks or bolsters to support the body and help you find proper alignment.

Modifications and Variations

If you’re new to the Thread the Needle pose or have limited flexibility or strength, several modifications can help you build up to the full expression of the pose. Here are some modifications to try:

Use Props

If you’re having trouble reaching your hand through the gap between your other hand and knee, you can use props such as blocks or blankets to support your body and help you find proper alignment. Place the blocks or blankets under your shoulder or hand to help lift your body off the ground.

Practice on Your Knees

You can try practicing on your knees if you have trouble holding the pose on one hand. Place your hands on the ground and lift one arm, threading it through the gap. This modification can help you build strength and stability in the pose.

Practice with a Wall

If you’re having trouble finding balance in the Thread the Needle pose, try practicing with a wall for support. Place your hands on the wall and lift one arm off the ground, threading it through the gap. This modification can help you find stability and build confidence in the pose.

Practice the Child’s Pose

This pose can help stretch and strengthen the back muscles, preparing you for the Thread the Needle pose. It also helps to open up the hips and shoulders, which are key areas of focus in the Thread the Needle pose.