Yin Yoga · Beginner

Thread the Needle

Thread the Needle yin yoga pose
Save this pose

At a glance

Hold
2–4 minutes per side
Level
Beginner
Target areas
upper backshouldersneckspine
Meridians
heartlungsmall intestinelarge intestine
Props
cushionblanket
Counterpose
Child's Pose for a few breaths to neutralise the spine. · A slow round-and-arch of the spine on all fours to re-center before the second side.

Time your hold

Three soft ticks and a bell when you're done, so you can close your eyes and stop watching the clock.

How to do it

  1. Come to all fours, wrists under shoulders and knees under hips.
  2. Slide your right arm underneath your body, threading it out to the left with the palm facing up.
  3. Let your right shoulder and the side of your head rest down onto the mat — rest on the shoulder, not on the crown, so the neck stays soft.
  4. Walk your left hand forward or reach it overhead for a little more opening, or simply leave it planted for support.
  5. Let your hips stay lifted over the knees so the weight settles into the upper back, not the neck.
  6. Find your edge — about 60–80% of your capacity, a real stretch but never forcing — then be still.
  7. Pop a cushion under the resting shoulder or head if the floor feels too far away.

Why practice it

Before you go

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Take care

  • Protect the neck — rest on the shoulder and take the weight there, never crank or grind the head into the mat.
  • If you feel any pinching in the neck, lift the head onto a cushion so the neck can lengthen.
  • Ease off the twist if you have disc trouble, keeping the rotation gentle and shallow.
  • Go carefully with shoulder injuries; keep within a comfortable, pain-free range.

Coming in & out

Into the pose

  • From tabletop on all fours, thread one arm under the body and lower onto that shoulder.

Out of the pose

  • Come out slowly — press the top hand into the floor, unthread the arm, and return to all fours or rest back in Child's Pose.

Common questions

What does Thread the Needle stretch?

Thread the Needle opens the upper back and the space between the shoulder blades — where desk tension loves to gather — along with the back of the shoulder and outer arm. Because the twist happens high up, it works the upper spine without loading the lower back.

How long do you hold Thread the Needle in Yin Yoga?

Most people hold Thread the Needle for 2–4 minutes per side. Rest the weight into the shoulder, let the head grow heavy, and come out a little sooner if you ever need to.

Is Thread the Needle good for shoulder and upper-back tension?

It's a favorite for exactly that. Threading the arm under the body opens across the upper back and the back of the shoulder, areas that tighten from sitting and screen time. Many people find their shoulders feel more spacious afterwards. Keep it gentle if you have a shoulder injury.

Is Thread the Needle safe for the neck?

Yes, as long as you rest on the shoulder and take the weight there — never crank or grind the head into the mat. If you feel any pinching, lift the head onto a cushion so the neck can lengthen, and keep the twist shallow if you have disc trouble.

Practice it

In a routine

Shoulders, Neck & Desk Relief 19 min · A 19-minute Yin routine for the shoulders, neck and upper back — open the chest and unstick tight shoulders after a day at the desk. Heart & Chest Opener 24 min · A 24-minute heart and chest opening Yin Yoga routine — gentle, supported backbends for the chest, shoulders and upper back, with a built-in hold timer. All levels.

More classes like this

Yin Yoga for Neck & Shoulders Every class in the library for this part of you Yin Yoga for Lower Back Every class in the library for this part of you

In a class

Silent Yin 60 min · A 1-hour silent Yin class — a deep full-body stretch held long and slow with minimal cues and no props. Meditative and calming, for all levels. 70-Minute Heart-Opening Yin 70 min · A 70-minute Yin class to open the chest, shoulders and upper back — gentle backbends and shoulder stretches held long and slow to release tension. All levels. 30-Min Yin for the Upper Back 30 min · A 30-minute Yin Yoga class of gentle stretches and twists for the thoracic spine, shoulders and upper back — held long and slow to release tension and build mobility. All levels.

Related poses

Melting Heart Melting Heart is a yin shoulder and chest opener that melts the upper back toward the floor. Learn the cues, hold time, props and cautions. Child's Pose Child's Pose is a grounding Yin Yoga rest that gently opens the lower back and hips. Learn how to practice it, plus cues, props and cautions. Bow Tie Bow Tie is a reclined yin shoulder opener that uses body weight to release the shoulders and upper back. Cues, hold times and safe cautions. Broken Wing Broken Wing is a strong yin chest and shoulder opener that stretches the pecs. Cues, hold times and important shoulder and nerve cautions. Cow-Face Cow-Face opens the shoulders and outer hips in Yin Yoga through an arm bind and stacked legs. Learn how to practice it safely, with props and cautions.

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