Tråd Nålen Pose

Thread the Needle Pose , also known as Parsva Balasana , is a calming yoga pose that focuses on stretching the shoulders , upper back , and neck . This twist helps relieve tension in the upper body, and can be used in both restorative and dynamic yoga practices to improve spinal flexibility.

Correct Technique

How to perform Thread the Needle Pose:

1. Start on all fours in tabletop position, with your hands directly under your shoulders and your knees under your hips.
2. Breathe in, and on the exhale, "thread" the right arm under the left arm, with the palm facing the ceiling. Let your right shoulder and right side of your head rest on the mat.
3. Keep your left arm extended in front of you or rest your hand on your back for a deeper twist.
4. Hold the position for 5-10 breaths , before slowly lifting yourself back to the starting position and repeating on the other side.

Common Errors

• Lack of rotation: Be sure to turn your torso to the side to maximize the stretch in your shoulders and back.
• Knee and wrist pressure: If you feel pressure on your knees or wrists, use a pillow or blanket for support.

Modifications and Variations

• Support under the head: If you feel discomfort in the neck, you can place a small pillow under the head for support.
• Deeper stretch: For a deeper twist, you can stretch your free arm up towards the ceiling or rest it on your lower back.

Repetitions and Sets

Hold the position for 5-10 breaths on each side. Repeat 2-3 times to release tension in the upper body.

Breathing techniques

Inhale to lengthen your spine, and exhale as you twist deeper into the stretch. Use slow, steady breathing to achieve maximum relaxation.

Visual Tips and Angles

Watch this video for a detailed tutorial of Thread the Needle Pose:

The video provides a detailed review of the Thread the Needle Pose technique with adjustments for different levels.