beginner · Urdhva Mukha Pasasana
Thread the Needle
Urdhva Mukha Pasasana
Animated Thread the Needle
Scroll to move from a neutral stand into Thread the Needle. With reduced motion, the final shape stays still.
Alignment cues
- Start on all fours with wrists under shoulders and knees under hips
- Slide one arm along the floor under the chest with palm up
- Rest the opposite hand planted for support
- Lower the shoulder and ear toward the mat on the threaded side
- Keep hips high while the head releases down
Variants
- Forehead on block. Rest the head on a block when the ear does not reach the floor
- Bent threaded arm. Keep the threaded elbow bent to reduce depth
Thread the needle (urdhva mukha pasasana)
Thread the needle threads one arm under the body from tabletop while the other hand stays planted and the head lowers toward the floor.
Why it helps
NCCIH discusses stress management research for yoga broadly (Yoga: Effectiveness and Safety (NCCIH)). MedlinePlus notes slow breathing within everyday stress relief (Relaxation techniques for stress (MedlinePlus)).
How to do it well
From all fours, inhale and lift one hand. Exhale and slide that arm across the mat beneath the chest with palm facing up. Plant the opposite hand, let the outer shoulder descend, and rest the side of the head or temple on the floor. Hips stay above knees while you keep breathing steadily.
A common mistake and how to scale it
A common mistake is collapsing the supporting shoulder and twisting the neck sharply to look up. Scale by bending the threaded elbow and resting the forehead on a block until the neck stays neutral.
When to use caution
Unwind slowly when balance feels shaky returning to tabletop, and review lumbar spine disease with a clinician before urdhva mukha pasasana (Yoga: Effectiveness and Safety (NCCIH)).
Practice with the atlas
Hold four breaths, unwind the arm, shake out wrists, and repeat on the second side before child’s pose.