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.
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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.
Contraindications: 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.
Comments 8
I very much enjoy this pose but lost track of where I learned. The sanskrit name seems to predominately refer to another type of pose all together so I wondered if there was any clarity on origin or names.
Author
Different traditions use different Sanskrit words for poses, but there is a general agreement to use the Iyengar tradition’s names, but things get tricky when discussing yoga poses outside of the scope of what Iyengar taught.
This pose helps me release congestion in my sinuses . It gives me relief. I hold the pose for 3 min. O each side
Thank you posting it.
What is the pose: sitting in a chair, 1 leg crossed -ankle on other knee. The arm on the side of the crossed leg goes down through the opening and the other arm goes down the outside of the other leg where both hands meet and hands are clasped on the front side of the shin that is touching the ground. Thank you.
I love the deep yet gentle spinal twist of this yoga pose!
Thank you for the excellent detailed instructions on how to do this yoga pose! I love how this asana stretches my upper back! Cheers!!
I’ve always be confused by this yoga pose…thank you for explaining it so clearly. I love the great asana photos on your site!
I love YogaBasics! Thank you for these great instructions on how to do this yoga pose. Namaste.