Thread the Needle

Pārśva Bālāsana

Read what the gnome says

Thread the Needle! From all fours, slide one arm under the other, resting the shoulder and cheek on the floor. Hips over knees, other arm reaches forward or wraps behind. Breathe into the shoulder. Then switch. Sewing gnome.

Works on Shoulders · Upper back · Obliques

How to do it

1. Come onto hands and knees with the wrists under the shoulders.
2. Slide one arm under the chest, palm up, and lower the shoulder and temple to the floor.
3. Keep the hips over the knees, breathe and hold; switch sides.

Common mistakes

• Don’t force the shoulder to the floor.
• Don’t crank the neck.
• Don’t hold the breath.

Benefits

• Gently mobilises the spine.
• Stretches the back, hips and shoulders.
• Leaves the back feeling fresh and long.

Take care: Go easy or skip if you have back or neck pain, or are pregnant. Twist from the whole spine, not by cranking the neck or lower back.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

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