Thread in the needle pose

Thread in the Needle Yoga Pose | Benefits

The Thread in the Needle Yoga Pose is also known as Urdhva Mukha Pasasana. In this post, we will talk about how you can perform this pose and what are its benefits.

You can include this pose in your daily practice session to relieve stiffness, tightness, and tensions around the shoulders, neck and entire back when in a twist.

Let’s see how you can perform this pose.

Perform Thread in the Needle Yoga Pose pose like this…

  1. Lay comfortably on your back. Bend your knees and place the soles of your feet flat down on the mat, about hip distance apart. 
  2. Now, start walking your heels in toward your body until you can just graze the heels with your fingertips.
  3. Cross your right ankle on the left thigh, just below your bent knee, keeping the right foot flexed. 

    Here is a tip: Make sure that your right foot is kept flexed throughout the duration of the pose in order to protect the knee joint from injury.

  4. Lengthen your tailbone down toward the ground to maintain the natural curve of the low back. 
  5. Bring your right arm through the space created between the legs, and interlace your fingers around the front of the left shin, or the back of the left thigh.

    Don’t worry if you are feeling confused, you will get a gist of the pose gradually!

  6. With your arms, pull your left leg closer to your chest while keeping your hips square.
  7. Try to release the tension around your neck.

Hold the pose for around 5-25 breaths. To come out, exhale and release the left leg and slowly lower the soles of both feet down. 

Relax and repeat on the other side.

You can also find the detailed instructions for performing Thread in the Needle Yoga Pose in the following video by Yog4Lyf Yoga Instructor, Mr. Arsh:

How to Perform Thread in the Needle Yoga Pose | Yoga for Lower back Pain | Yog4Lyf

Benefits of Thread in the Needle Yoga Pose

Wondering how this yoga pose benefits you? Let’s find it out:

  • Relieves tension around the neck

    In this pose, you slowly twist your neck back and forth and apply gentle pressure with your bodyweight, which may work out any kinks or knots in your neck. 

  • Relaxing

    We can say this is an advanced version of the child pose, which is undoubtedly among the relaxing poses. The dynamic nature of the thread in the needle pose makes it stretch and relaxing in its own right.

  • Stretches the shoulders

    Releases the pressure that is commonly held in the upper back and between the shoulder blades. So, say bye-bye to any stiffness that you are currently facing in your upper body.

    Since this asana increases the blood flow and gives your body a good stretch, it is an amazing mood elevator.


While this is an extremely useful pose, here are some precautions:

  • People with recent or chronic injury to the knees, shoulders, or neck should avoid it
  • People with blood pressure issues should take extra care
  • People suffering from neck stiffness leading to spondylitis, should completely avoid this practice.


It is an amazing pose to open the body and relax! You can use this pose either in the beginning and warm up portion or practice, or toward to the end when you begin to wind down.

Share with your friends and family to encourage them into doing this helpful yoga pose.

Happy Yogaing!

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