Thread-the-needle pose is the only stretch you need to release tension throughout your upper body

Do you feel the tension in your neck and shoulders? Do this one stretch that can give you instant relief.

Thread-the-Needle Pose, also known as Urdhva Mukha Pasana in Sanskrit, is a yoga pose that stretches the neck, shoulders, and spine.

This simple and easy pose is known to improve spinal mobility and loosen muscles in your back, shoulders, neck, and arms.

If you frequently look at a laptop, you probably hunch your shoulders and tilt your neck forward. You may also suffer from forward head posture, which causes a number of problems including neck pain,

This natural tendency to straighten the neck can put extra pressure on the neck to support the head.

Over time, this can lead to chronic neck and shoulder pain, poor posture, and limited upper body movement.

Thread-the-Needle Pose is a stretch you can do anywhere and will provide quick relief.

Whenever you feel tightness around your shoulders, you can do this stretch without equipment.

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​What is the thread-and-needle exercise?​

It’s a gentle upper body stretch that primarily works the muscles in your chest, neck, shoulders, and back.

It starts in table pose and threads one arm under your torso. The stretch involves twisting your spine and releasing any tension in the back to the deltoids.

Often used as part of the warm up in yoga practice, this stretch is a great pose for any beginner.

The thread of the needle stretching muscles is used

This floor yoga pose opens the neck, shoulders, upper back and arms. It also stretches the muscles in your chest, rhomboid, and deltoids.

This stretching exercise can also put pressure on your knees and wrists. If you have weaker joints this may not be for you.

How to do the thread needle exercise

1. Get on all fours with hands on a yoga mat and knees hip-width apart. Align your hands so they are shoulder-width apart and directly under your shoulders. Your knees should be positioned directly under your hips.
2. Slowly raise your right arm towards the ceiling and tilt your neck up to follow the hand.
3. Bring your arm down and reach under your chest. Continue until your right shoulder touches the mat and your right hand passes the left side of your body. Follow the right arm with your head and let it rest on the mat while your right shoulder rests on the mat. The right side of your face should be facing down.
4. Feel the stretch in your neck, shoulders, rhomboid and back.
5. Take a few deep breaths.
6. Return to the starting position and switch sides.