Yin Yoga · Beginner

Thread the Needle

Hold

2–4 minutes per side

Thread the Needle yin yoga pose

Time your hold

Routines featuring this pose

Shoulders, Neck & Desk Relief 15 min · A 15-minute Yin routine for the shoulders, neck and upper back — open the chest and unstick tight shoulders after a day at the desk.

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 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 practise it

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.

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.

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-centre before the second side.

Common questions

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

Most people hold Thread the Needle for 2–4 minutes per side. The long, still hold is what makes it Yin — settle in, soften, and let the shape do the work. Come out a little sooner if you ever need to.

Is Thread the Needle suitable for beginners?

Yes. Thread the Needle is a beginner-friendly Yin pose — approachable and easy to support. Work at about 80% of your edge, breathe, and read the cues and cautions on this page before you begin.

What does Thread the Needle stretch?

Thread the Needle mainly works the upper back, shoulders, neck and spine. Opens the upper back and the space between the shoulder blades, where desk tension loves to gather.

Do you need props for Thread the Needle?

You don't have to, but a cushion or blanket can make Thread the Needle more comfortable and help you relax into the hold. Props in Yin aren't a shortcut — they let you stay longer and soften more deeply.

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Related poses

Melting Heart Melting Heart is a yin shoulder and chest opener that melts the upper back towards 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 practise 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 practise it safely, with props and cautions.

Classes featuring this pose

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.