Twist
Thread-the-Needle Pose
Parsva Balasana
From table pose, one arm threads under the body and slides along the floor, rotating the torso and bringing the shoulder and temple to the ground. A gentle yet deep shoulder and upper back release.
- ·Releases deep hip tension
- ·Opens the shoulder and chest
- ·Relieves back pain
- ·Stretches the neck
Instructions
- 1Start on all fours with wrists under shoulders and knees under hips.
- 2Inhale and raise your right arm toward the ceiling, opening the chest to the right.
- 3Exhale and slide your right arm under your left arm, palm facing up, until your right shoulder and temple rest on the mat.
- 4Keep your left arm extended in front of you or bend it to press the floor and deepen the twist.
- 5Let your hips remain stacked above your knees without shifting to one side.
- 6Breathe softly into the upper back and hold for 5 to 8 breaths.
- 7To exit, press into your left hand and slowly unwind back to all fours, then repeat on the left side.
Contraindications & precautions
- ⚠Neck injury or cervical pain — do not place the temple on the mat; instead keep the head lifted and supported by a folded blanket.
- ⚠Shoulder impingement or rotator cuff injury — reduce the range of the arm slide and stop before any pinching sensation appears.
- ⚠Recent wrist surgery — distribute weight carefully or lower onto the forearms to protect the wrist joint.
