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Ease Upper Body Tension with Parsva Balasana

The Thread the Needle Pose (Parsva Balasana) is a great yoga pose for stretching the upper body, especially the shoulders, upper back, and spine. It also provides a gentle twist that helps relieve tension and improve mobility in the thoracic spine.

How to Do the Thread the Needle Pose:


Start in the Tabletop Position

  • Get on all fours with your wrists aligned under your shoulders and your knees under your hips.
  • Keep your spine neutral and engage your core.

Thread Your Arm Through

  • Inhale, lift your right arm toward the ceiling, opening your chest.
  • Exhale, thread your right arm under your left arm, bringing your right shoulder and cheek to rest on the mat.
  • Your right palm should be facing up.

Adjust Your Position

  • Keep your hips squared and aligned.
  • Your left hand can stay on the mat for support or extend forward for a deeper stretch.

Hold the Pose

  • Relax into the stretch and breathe deeply for 20-30 seconds.
  • Feel the stretch in your shoulders, upper back, and neck.

Switch Sides

  • Inhale, press through your left hand to lift back to the tabletop.
  • Repeat on the other side, threading the left arm under the right.

Benefits of Thread the Needle Pose:

  • Relieves tension in the shoulders and upper back
  • Improves spinal flexibility and rotation
  • Stretches the neck and chest
  • Enhances circulation and relaxation

This is a gentle yet effective pose for anyone looking to release tightness in the upper body, especially after long hours of sitting or intense workouts.

Who Should Avoid Parsva Balasana

  • People with Recent or Chronic Shoulder Injuries – If you have rotator cuff issues or recent injuries, avoid or modify the pose.
  • Individuals with Severe Neck Pain or Injuries – Placing weight on the neck could worsen discomfort.
  • Those with Knee or Hip Issues (Without Modification) – If kneeling is painful, use extra padding or modify the pose.
  • Anyone with a Spinal Condition – If you have herniated discs or severe back pain, consult a doctor before trying this pose.

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