How to Do Thread the Needle Stretch (Urdhva Mukha Pasasana)

Step-by-Step Instructions for Thread the Needle Stretch

1. Begin in a tabletop position with your shoulders over your wrists and your hips over your knees.
2. On an exhale, thread your right arm underneath your left arm, palm facing up.
3. Keep sliding your right hand to the left until your right shoulder and right temple come to rest on the floor.
4. Extend your left arm forward and come onto your left fingertips.
5. After three to five breaths, bring your left palm back under your left shoulder and press down to lift your head and shoulder off the floor.
6. Return to hands and knees position and switch sides. 

🧘 Tip from a Yogi

There are any number of options for your upper arm, so pick one that feels comfortably edgy to deepen your stretch. Try extending your arm in front of you, laying your upper palm on top of your lower palm, or wrapping your upper arm behind your back.

Thread the Needle Pose Basics

Sanskrit Meaning: Urdhva (Upward) Mukha (Facing) Pasa (Noose) Asana (Pose)

Yoga Level: Beginner

Pose Type: Kneeling

Pose Category: Twist

Benefits of Thread the Needle Pose

• Relieves tension in your shoulders and upper back
• Improves spinal mobility
• Calms the nervous system and supports stress relief
• Stretches your shoulder blades and trapezius muscles

Key Alignment Cues for Thread the Needle Pose

1. Stack Hips Over Knees

Keep the twist in your upper body by making sure your hips stay stacked over your knees.

2. Reach Your Arm

Extend your threaded arm as far as possible to really rotate your spine.

3. Relax Your Neck

Let your head be heavy on the mat to prevent tension in your cervical spine.

Urdhva Mukha Pasasana Variations and Modifications

Thread the Needle in Child’s Pose (Parsva Balasana)

You can also take the same upper body twist from Child’s Pose.

Thread the Needle with a Bind

Instead of taking the upper arm forward, wrap it around your back, aiming to tuck your fingertips into the opposite hip crease. 

Thread the Needle with Extended Leg

When your right shoulder is on the floor, extend your left leg out to the left side. Use the traction from your extended leg to deepen your twist.

Preparatory Poses

Cat-Cow Stretch (Marjaryasana-Bitilasana)

Warm up your spine and shoulders with gentle movement.

Puppy Pose (Uttana Shishosana)

Another way to stretch your back and shoulders in a kneeling position.

Counter Poses 

Child’s Pose (Balasana)

Ground your body and release your spine.

Downward-Facing Dog (Adho Mukha Svanasana)

Stretch your legs and anchor your shoulder blades on your back.

Why We Practise Thread the Needle Stretch

Sometimes you don’t realize how much tension you’re carrying in your shoulders and neck until you release them with this pose. That’s why we like to include Thread the Needle in every yoga practice warm-up, where it naturally flows from Cat-Cow stretching.