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Yoga Pose of the Week – Thread the Needle

eye of a needle yoga pose thread the needle

Thread the Needle, is a yoga pose that feels great to twist into and even better once you get there.

It is relatively simple, which means it’s relaxing and a great way to recover from most workouts. Take your time, breath slowly and twist on the exhale. You’ll feel the space between the shoulder blades open up.

Muscles Stretched

Upper Trapezius

Levator Scapulae


Back of Neck

Spinal Erectors

Alignment and Execution Tips

Start in a tabletop position with your shoulders stacked over your wrists and your hips over your knees.

Extend your left arm out to the left and thread your left arm through over to the left.

Bring the left shoulder to the ground.

Walk your right hand over to the right and press through your right palm and open your chest towards the ceiling.

Breathe here for up to two minutes, then switch sides and start in plank. Untuck your toes and drop the hips down.


Encourages thoracic mobility and spinal rotation

Stretches the upper back and opens up the shoulder girdle

Relieves tension in the upper back, neck and shoulders

WOD Movements

Pull-ups (kipping, strict, muscle, bar)

Bent Row


Shoulder Press

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