Seated Yoga Poses arrow Seated Twists arrow threading the needle
Sucirandhrasana
Level of Difficutly: Basic
Print

Instructions

1. On you hands and knees in Table pose, slide the right hand between the left hand and left knee. Slide the arm all the way out to the left so that the right shoulder and side of the head rest comfortably on the floor.

2. Inhale and reach the left hand up towards the ceiling. At first explore the posture with the arm, finding the place were you feel the deepest stretch, then stay there and reach out through the fingers.

3. Breathe and hold for 3-6 breaths.

4. To release: exhale the palm back to the floor and slowly inhale back to Table pose.

5. Repeat on the other side.

Benefits + Contraindications

Benefits: Threading the Needle pose stretches the shoulders, arms, upper back and neck.

Contradictions: Recent or chronic injury to the knees, shoulders, or neck.

Modifications + Variations

Modifications: Place a folded blanket under the knees to protect them from pressure and stress. 

Variations: Cross upper hand over back and hold onto the inside of opposite thigh.

Vinyasa

Use one or more of the following postures to build a sequence leading up to this pose: Table, Dog, Cat, Puppy Dog, Hero.

Use one or more of the following postures to build a sequence ending after this pose: Table, Down Dog, Hero.




Last Updated:
Our Sponsor
japa mala beads
"Summon Your Soul" using one of the hand-crafted malas from Japa Mala Beads
Premium Content
Our membership site is chocked full of detailed yogic information and deluxe features. Take our membership tour to find out all of the benefits of joining.
Yoga Poll
Do you have a Guru?
 
 
 
 
Yoga Scholarships
To encourage and support the development and training of great yoga teachers we have created a Yoga Scholarship program. If you need financial assistance for your 200+ hour yoga teacher training please apply for our scholarship. Partial scholarships are awarded twice a year to qualified candidates.
Yogic Wisdom
You cannot understand life and its mysteries as long as you try to grasp it. Indeed, you cannot grasp it, just as you cannot walk off with a river in a bucket. If you try to capture running water in a bucket, it is clear that you do not understand it and that you will always be disappointed, for in the bucket the water does not run. To "have" running water you must let go of it and let it run.
Alan Watts
Spread the Love
Add this page to one (or more!) of your favorite social bookmarking sites:
Bookmark this page at: Digg Bookmark this page at: Del.icoi.us Bookmark this page at: Reddit Bookmark this page at: StumbleUpon Bookmark this page at: Yahoo Bookmark this page at: FaceBook Bookmark this page at: Google

Ahimsa, the yogic practice of non violence must be adhered to when engaging in the practice of hatha yoga. Respect your body's limitations and inner wisdom, if something feels wrong or dangerous, please do not do it.
Please consult your health care practitioner before starting a yoga, pranayama or other exercise program.

All contents copyright 2001-2007 Timothy Burgin and Yogabasics.com. All rights reserved. Om shanti peace.