Keep it Simple: Thread the Needle

Let’s talk about a pose that always feels good to my spine: thread the needle.

This pose is accessible to nearly everyone. (Even pregnant, I loved this, although I elevated my head and shoulders on a blanket to make more space.) It’s a pose that allows for little shifts and micro movements that result in big sensations. 

• To come into the pose, start at hands and knees.

• Inhale, and sweep your right arm overhead.

• As you exhale, thread your right arm under your body.

• Rest on your right shoulder and your head. (Turn your head, so that your right ear is on the floor.)

• If the ground feels too far away (like it might if you’re pregnant!), you can put a blanket or even a bolster under your shoulder and head. 

Once you’ve settled into this threaded position, you can experiment a little.

You might leave your left hand where it is, but try pressing it into the floor more to peel your heart open toward the ceiling— that could feel really good! Another option is to reach your left arm to the short front edge of your mat, stretching long. You could also wrap your left hand behind your back. These variations might change how this pose feels in your spine, your upper back, and your shoulders.  

Little shifts in your weight can also change how this pose feels. Try slightly tipping your hips one way or the other. Play with extending your left leg behind your even lifting it into space. Or, just melt here; settle, rest, breathe, and be. This is a pose where it often pays to hang tight in it for a while. It feels good to get into this pose, but sometimes it pays off to stay in the pose for several minutes.

I think this is an especially helpful pose postpartum. During the postpartum period, tight upper shoulders might love this stretch. And of course, this sweet restful pose is perfect for exhausted new parents. (Or exhausted parents of children of any age!)