Thread the Needle is a twist from hands and knees, sliding one arm under the other and resting the shoulder on the mat. It stretches the back of the shoulder and the upper back.
How to do Thread the Needle
- Start in tabletop with your shoulders over your wrists.
- Lift one arm up and look toward your thumb.
- Slide that arm behind your other arm.
- Rest that shoulder and ear on the mat.
- Keep your hips over your knees.
Common mistakes
- Shifting the hips to the side.
- Putting pressure on the neck.
Make it easier
- Keep your other hand on the floor and do not go all the way down.
Practice Thread the Needle in a free class
29 of Erin's classes include Thread the Needle. These are the most practiced. The time shows where it comes up.
Morning Yoga - 20 Min Wake Up Sequence
Yoga for Shoulders, Neck & Chest Class
Morning Jungle Flow Yoga Class
Energy, Tension & Stress Release Yoga Class
Yin Fusion Yoga Class (70 Min)
Grounded Deep Stretch: 10 Minute Yoga Class
Deep Relaxation Yoga Class
Quick Escape 20 Minute Yoga Class
Yoga for Seasonal Transitions Class
Yoga for Your Shoulders (Perfect for Swimmers)
Sunset Beach Yoga Class from Nicaragua
Twist & Flow & Side Crow Yoga ClassThread the Needle: common questions
How do you do Thread the Needle?
Start in tabletop with your shoulders over your wrists. Lift one arm up and look toward your thumb. Slide that arm behind your other arm. Rest that shoulder and ear on the mat.
Is there an easier version of Thread the Needle?
Yes. Keep your other hand on the floor and do not go all the way down.
What are the most common Thread the Needle mistakes?
Shifting the hips to the side. Putting pressure on the neck.
Where can I practice Thread the Needle in a free class?
29 free Five Parks Yoga classes include Thread the Needle. The most practiced is Morning Yoga - 20 Min Wake Up Sequence.
Move within what feels right for your body, and check with your doctor if you have an injury.
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