Yoga pose
Thread the Needle is a gentle kneeling twist for the upper back and shoulders. It gives you a clear way to rotate through the thoracic spine without needing a large range, and you can keep it quite small if that feels better in your body.
Typical hold: 3 to 8 breaths per side
Timing: 3 slow breaths per side · 5 breaths per side · 20 to 30 seconds per side
This pose is often used in warm-ups, but it can also stand on its own when your upper back feels stiff or your shoulders want a little more room. The shape is simple: one arm slides under the other, and the floor supports part of the twist. You do not need to force the shoulder down or turn very far. A quieter version is often the more useful one.
If the twist feels stuck in the neck, ease a little weight out of the head and think about turning from the back of the ribs instead. That usually makes the pose feel broader and less cramped.
Place a block or folded blanket under the side of the head so you do not need to drop as far to the floor. This can make the neck and shoulder feel more settled.
Instead of walking the top hand forward, keep it under the shoulder and press gently into the floor. This reduces the depth and gives you more control.
Slide the arm only partway through and pause before the shoulder reaches the floor. You can still feel the rotation without taking the full expression.
Rest in Child's Pose with arms forward or by your sides.
Use this if kneeling and twisting together feels like too much, or if you want a simpler resting shape between sides.
Lie on your back and take a gentle twist with bent knees, keeping the shoulders easy.
Use this if bearing weight through the knees or one supporting arm is uncomfortable.
From kneeling beside a chair, slide one arm across the chair seat and rest your head on a folded blanket on the seat so less weight goes into the floor.
Useful if getting the shoulder or head to the floor is not practical.
The head or shoulder rests on a block or folded blanket to reduce the depth and make the twist easier to sustain.
After sliding one arm through, the top arm reaches forward overhead on the floor, adding more length through the side body and shoulder if comfortable.
The top arm wraps behind the lower back or to the outer thigh for a stronger shoulder opening. This suits students who already feel steady and easy in the basic pose.
Pause Thread the Needle and use more support or a smaller twist when sharp pain shows up in the shoulder, neck, or knees, or tingling starts down the arm. Get individual guidance before continuing if that keeps happening.
Not necessarily. Some bodies reach the floor easily, and some do not. You can stop earlier or place support under the shoulder or head. The pose should feel steady and breathable, not like you are dropping into it.
The simplest option is to keep it planted under the shoulder so you can control how much weight goes into the twist. If you want a little more stretch and the neck feels easy, you can walk that hand forward.
Usually that means the head has turned more than the upper back has. Try taking less depth, press gently into the supporting hand, and think of rotating around the shoulder blades and ribs rather than cranking the head further.
Sometimes extra padding is enough. If kneeling still feels uncomfortable, choose a Supine Spinal Twist instead, or use a chair to support the head and upper body so the pose asks less from the knees.
Three to five slow breaths per side is plenty for most people. If the shape feels restful and your breathing stays smooth, you might stay a little longer, up to about 30 seconds per side.
Reviewed for yoga instruction
Certified Yoga Instructor with 5+ years of Teaching and Consistent Practice
Last reviewed: 2026-08-08
