Yoga is a unique combination of physical poses, meditation and deep breathing. Hundreds of research studies have highlighted the unprecedented benefits of yoga to overall physical health and mental wellbeing.
Yoga helps reduce stress and promotes relaxation. It focuses on three aspects: your body, mind, and spirit. According to the American Psychological Association, yoga can increase body awareness, reduce muscle strain, inflammation, tension and sharpen concentration.
Thread the Needle is a popular pose used to relieve neck and back tension. It is a variation of Child’s Pose and resembles Extended Puppy Pose. It stretches and opens your arms, chest, shoulders, neck and upper back. Let’s explore how Thread the Needle pose can reduce stress when practiced regularly.
How Thread the Needle Reduces Stress
Thread the Needle pose releases tension from your shoulders and upper back. It stretches your arms, chest, neck and upper back while creating a mild twist for your spine that releases even more tension. It is a simple pose that involves twisting your torso to stretch and contract the back muscles to improve range of motion. Not only does Thread the Needle Pose stretch your upper body, but it also strengthens it. The increased blood flow soothes your shoulder and neck muscles, allowing them to release stress and tension that we carry throughout the day.
Stimulates Internal Organs
The twisting action of Thread the Needle Pose comes from the external and internal oblique muscles. This pose causes muscle contractions on one side of the body and twisting on the opposite side. Your abdominal muscles twist your trunk and keep it active. As a result, this exercise helps reduce the accumulated tension, relieving lower back pain, stress and anxiety-related symptoms, all while working the core.
Thread the Needle Pose likewise focuses on stretching your upper back and thoracic muscles. When you combine the pose with deep breathing, it improves your lung capacity and supplies oxygenated blood to all parts of the body, including the brain. Your brain then releases stress suppressing chemicals, such as serotonin, dopamine, and endorphins.
Serotonin and dopamine improve your mood and promote relaxation. On the other hand, endorphins calm your fatigued and tired muscles in the shoulders, back, arms, and chest. You can also practice Thread the Needle Pose at nighttime if you suffer from sleep problems or insomnia.
Reduces Stress & Promotes Relaxation
The twisting action of Thread the Needle Pose comes from the external and internal oblique muscles. This pose causes muscle contractions on one side of the body and twisting on the opposite side. These abdominal muscles twist your trunk and keep it active. As a result, it helps reduce the accumulated tension, making thread the Needle Pose a great practice to relieve lower back pain, stress and anxiety-related symptoms.
Thread the Needle Pose likewise focuses on stretching your upper back and thoracic muscles. When you combine the pose with deep breathing, it improves your lung capacity and supplies oxygenated blood to all parts of the body, including the brain. That way, your brain releases stress suppressing chemicals, such as serotonin, dopamine, and endorphins.
Serotonin and dopamine improve your mood and promote relaxation. On the other hand, endorphins calm your fatigued and tired muscles in the shoulders, back, arms and chest. You can also practice Thread the Needle Pose at nighttime if you suffer from sleep problems or insomnia.
How to do Thread the Needle Pose
If you want to execute the pose easily, you should start in a neutral tabletop position. Take a deep breath, slide your left hand forward with your palm pressed against the mat. On your next breath, extend your right hand and weave your right arm under your left, so that it is perpendicular to your left shoulder. As your arm weaves through, lower your head to the mat, and enjoy the stretch throughout your right shoulder and upper back. Unwind by simply sitting back on your heels and bringing your arms to the tops of your thighs..
You can place a towel or blanket underneath your threaded shoulder to make the pose more comfortable. Experts recommend using a block underneath the extended arm to reduce the stretch intensity and provide more support to your body.
Check out the full Thread the Needle pose tutorial here.
