Thread the Needle Pose anatomy

Thread the Needle Pose · Parsva Balasana · Tư thế luồn kim (Xâu kim)

Thread the Needle Pose mainly works ; it stretches rhomboid major (left), trapezius (left), deltoid (left), infraspinatus (left); gluteus medius stabilize.

3D anatomy model of Thread the Needle Pose: working muscles in red, stretching in blue, stabilizing in yellow

Opening the 3D model…

From Tabletop (hips over knees, hands under shoulders), slide one arm under the chest to the other side, palm up, and lower that shoulder and temple to the floor. The chest opens toward the other arm, which reaches long and forward along the floor. The hips stay over the knees. A gentle upper-back twist: the area between the shoulder blades and the back of the threaded shoulder lengthen.

Muscles in this pose

Stretching: Rhomboid major (left), Trapezius (left), Deltoid (left), Infraspinatus (left), Teres minor (left), External oblique (right), Internal oblique (left), Latissimus dorsi (right), Tibialis anterior

Stabilizing: Gluteus medius

Why these muscles work or stretch

Rhomboid major · Stretching: The left shoulder blade glides away from the spine as the arm threads through
Deltoid · Stretching: The back of the left shoulder lengthens
External oblique · Stretching: The external oblique on the twisting side and the internal oblique on the other side lengthen gently
Latissimus dorsi · Stretching: The right arm reaches long and forward
Tibialis anterior · Stretching: Tops of the feet rest on the floor
Gluteus medius · Stabilizing: Keeps the hips over the knees

Practice cues

Keep the hips over the knees; don't sit back toward the heels
Let the shoulder and temple rest on the floor; relax the neck
Breathe into the upper back and let the chest open a little more with each breath

Benefits

Stretches between the shoulder blades and the back of the shoulder
Gently improves upper-back rotation
May ease tightness in the shoulders and upper back

Cautions / contraindications

Take care with shoulder or neck pain; keep weight off the shoulder and head
Go gently with knee pain: pad the knees with a folded blanket

Easier variations

Place a folded blanket or thin pillow under the temple
Keep the outside hand pressing the floor to take some of the weight

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

Bharadvaja's Twist Bharadvajasana I
Revolved Abdomen Pose Jathara Parivartanasana
Revolved Low Lunge Parivrtta Anjaneyasana
Revolved Side Angle Pose Parivrtta Parsvakonasana
Supine Spinal Twist Supta Matsyendrasana
Revolved Chair Pose Parivrtta Utkatasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)