Thread the Needle
Maya - Pose Assistant
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Benefits
Thread the Needle Pose is a gentle reclined twist and shoulder stretch performed from Table Top. It releases tension in the upper back, shoulders, and neck, and provides a mild spinal rotation.
Practice Guide
Start in Table Top Pose (on hands and knees).
Inhale, extend your right arm up towards the ceiling, opening your chest to the right.
Exhale, thread your right arm underneath your left armpit, bringing your right shoulder and right ear/temple to the floor.
Your hips remain lifted over your knees. Adjust as needed for comfort.
Your left hand can stay on the floor by your face for support, extend forward overhead, or wrap around your lower back, reaching for your right hip crease (half bind).
Relax into the twist and shoulder stretch. Breathe deeply.
Hold for several breaths. To exit, press your left hand into the floor (if not already there), inhale, and unthread your right arm, optionally reaching it back up to the ceiling before returning to Table Top. Repeat on the other side.
Modifications
Place a folded blanket under the supporting shoulder or head for comfort.
Adjust the position of the non-threading hand for varying degrees of stretch or support.
Keep hips directly over knees or allow them to shift slightly for comfort.
If extending top arm overhead, keep it active or relaxed.
Safety Notes
⚠Acute shoulder injury (avoid if painful, especially on the threaded side)
⚠Acute neck injury (ensure no strain, support head if needed)
⚠Knee sensitivity (use padding under knees)
Anatomy
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
✨ Maya's Tips
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