Thread the Needle Pose (Urdhva Mukha Pasasana variation)

A gentle, supine spinal twist to release tension and promote parasympathetic nervous system engagement.

Classical Hatha Yoga, adapted by many contemporary teachers for therapeutic applications. Often taught by teachers focusing on restorative or therapeutic yoga, such as Judith Hanson Lasater. · Hatha Yoga · Anxiety, stress, thoracic stiffness, difficulty with breath capacity. · Hold for 2-5 minutes per side. Perform 1-2 times daily or as needed for tension release.

Why it works

The gentle rotation of the spine decompresses vertebral discs and mobilizes the thoracic spine, which can become rigid under stress. The supine position and supported nature of the twist mitigate gravitational strain, signaling safety to the nervous system. This reduces muscle guarding and facilitates a vagal response, promoting relaxation. The focused breath further enhances parasympathetic activation.

How to practice

1. Lie on your back with knees bent and feet flat on the floor, hip-width apart.

2. Lift your hips slightly and shift them a few inches to the right.

3. Let both knees fall to the left, stacking them if comfortable.

4. Extend your right arm out to the side at shoulder height, palm facing up or down.

5. Place your left hand gently on your right knee, or extend it out to the side if preferred.

6. Gently turn your head to the right, aligning the gaze with the right hand.

7. Remain in this position, focusing on the breath.

8. Lie on your back with knees bent and feet flat on the floor, hip-width apart.

9. Lift your hips slightly and shift them a few inches to the right.

10. Let both knees fall to the left, stacking them if comfortable.

11. Extend your right arm out to the side at shoulder height, palm facing up or down.

12. Place your left hand gently on your right knee, or extend it out to the side if preferred.

13. Gently turn your head to the right, aligning the gaze with the right hand.

14. Remain in this position, focusing on the breath.