Thread the Needle Pose Exercise Guide
Exercise Profile
- Target
- Back
- Equipment
- Body weight
- Body Part
- Stretching
- Primary Muscle
- Back
- Secondary Muscles
- Shoulders, Hips
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2.5
- Alternate Names
- Supta Kapotasana
How to: Thread the Needle Pose
- Start on your hands and knees in a tabletop position.
- On an exhale, thread your right arm under your left arm, resting your right shoulder and temple on the ground.
- Keep your left arm extended in front of you or place it behind your back.
- Stay in this position for several breaths, then switch sides.
Common Mistakes
- Allowing the hips to rotate instead of staying squared.
- Forgetting to breathe deeply during the stretch.
- Overreaching and straining the back.
Modifications
- Place a pillow under your resting shoulder for support.
- If flexibility is limited, perform with a shorter range of motion.
Tips
- Breathe deeply and relax into the stretch.
- Keep your hips squared while reaching under.
- Avoid straining your neck; keep it aligned with your spine.
Thread the Needle Pose Alternatives
Tags
stretching
yoga
back
shoulders
flexibility
beginner