Thread the Needle - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Thread the Needle

Step by step instructions, muscle activation and variants for the Thread the Needle.

EasyAbsFront shoulders

About this exercise

Parsva Balasana, also known as Thread the Needle, is a yoga stretch performed in a tabletop position that opens the upper back, chest, and rear shoulders by threading one arm beneath the body. It relieves tension in the thoracic spine and improves rotational mobility. Hold each side for 20–40 seconds to get the full benefit.

How to Perform

  • Begin on hands and knees in a tabletop position, wrists stacked under shoulders and knees under hips
  • Inhale and lift your right arm toward the ceiling, rotating your chest open
  • Exhale and slide your right arm under your body to the left, lowering your right shoulder and temple to the floor
  • Allow your left hand to rest on the floor in front of you or extend it forward for a deeper stretch
  • Hold the position and breathe deeply into your upper back and shoulder
  • Gently press into your left hand to unwind and return to tabletop, then repeat on the other side

Muscle Activation

Primary
AbsFront shouldersUpper chestMiddle chestObliquesMiddle backLower back

Common Mistakes

Common mistakes content is coming soon.

About the Thread the Needle

The Thread the Needle is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

You may also like

1-Board Press

Medium
TricepsMiddle chestFront shoulders

45 Degree Lean Back Alternate Knee Raise

Bodyweight · Easy
AbsObliquesQuadricepsCore

45-Degree Back Extension with Scapular Adduction

Bodyweight · Medium
Middle backLower backGlutesHamstringsTrapezius

45-Degree Bicycle Twisting Crunch

Bodyweight · Medium
AbsCoreObliquesGlutesQuadriceps