All exercisesYoga·Shoulders 
Thread the Needle
Both sides · L/RShouldersBackChest
Step 1 / 3
At a glance
- Equipment
- Yoga mat
- Suggested hold
- Hold 5–8 breaths per side
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Common mistakes
You put the weight on the top of the head instead of the shoulder and temple.
You let the hips sink back toward the heels, which slackens the twist.
You hold the breath because the chest feels compressed.
What to focus on
Let the rotation come from the mid and upper back — the ribcage turning, not just the arm sliding.
Press lightly into the grounded top hand to wind the twist a little deeper on each exhale.
Aim the breath at the spot between the shoulder blades where the stretch gathers.
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