Mukha: Face
Pasasana: Pose
Urdhva Mukha Pasasana at a Glance
This Pose is a beginner’s basic, gentle twist pose, also known as the Thread the Needle Pose, that helps you stretch your shoulders, neck, chest, and back. This can be modified according to your flexibility and level.
Benefits:
- This pose can relieve tension from your back and neck.
- Adds flexibility and mobility to your shoulders.
- Promotes better posture by enhancing spinal flexibility.
- Reduces stress and anxiety and helps to relax your body and mind,
- Improves blood circulation.
Who can do it?
It is a basic yoga pose that can be done by children, beginners, and people looking to improve posture and for gentle stretches and flexibility.
Who should not do it?
People having back or shoulder injuries, any recent surgeries, a pregnant woman (consult their doctor), and people with severe neck, wrist, or knee pain.
How to Do Urdhva Mukha Pasasana?
Follow the Step-by-Step Procedure
It is a basic and simple gentle yet deep and effective stretch for the upper parts of your body.
- Start on your hands and knees on the floor, in a tabletop position. Your hips should be above your knees and feet, hip distance, see that your wrists are under your shoulders and the fingers are wide.
- Inhale slowly, and raise your right arm towards the sky. Extend your arm fully and look up to your fingertips.
- Exhale and insert your right arm under your left arm, reaching your left side. Push your left arm forward, keep your elbow away from the mat, and your palm firm and fingers wide on the floor for support.
- Your right shoulder and cheek should now be resting on the mat (floor).
- Gently turn your upper body to your left and experience the stretch on the right side of your upper body.
- Keep your neck comfortable, by looking up at the ceiling or by tucking your chin toward your chest.
- Feel the expansion in your chest while you breathe in, and as you exhale, gently deepen the twist and feel the stretch on your upper back.
- Hold the pose for 3 to 5 breaths or up to your comfort level.
- Now inhale slide back your right arm and take back upwards exhale bring down your right hand to the floor, and return to the tabletop position.
- Switch sides, repeat the same steps on the other side, and enjoy the twisting flow.
- When done with both sides come back to the tabletop pose, relax and feel the stretch, and take a few breaths.
What are the Benefits of Urdhva Mukha Pasasana?
Thread The Needle Pose has many benefits for everyone who performs this pose.
- This Pose gives you a gentle stretch of the muscles around your upper back and shoulders and relieves tension and tightness in those areas.
- This pose, with a slight forward bend, lets your body weight deepen the stretch in your upper back, hips, and thighs.
- In this pose, a forward bend involves gently reaching your extended arm toward the ground to boost the upper body stretch.
- By twisting your upper body, you stimulate your spine, which helps in flexibility and also helps to relieve stiffness in the back.
- Needle pose flow pose makes you breathe deeper, is effective in increasing lung capacity, gives a calming effect, and better the nervous system
- Consistent practice of the Thread the Needle pose can help enhance the posture and help to lengthen the spine, which helps you to improve your posture without hunching your back.
- Practicing this Pose flow increases your mindfulness, which helps to focus on your body and breath and be aware of your feelings and thoughts.
- This pose can be a preparatory pose for more challenging poses, which allows your body to gradually build flexibility and strength.
Health Conditions that Might Benefit from Urdhva Mukha Pasasana
- Discomfort in their Shoulder blades and upper back muscles.
- Improve problems related to poor posture.
- Mild stress and anxiety.
- Relief in strain due to desk job.
Safety and Precautions
- This pose may seem to be simple and friendly but it is better to keep your safety and comfort first:
- Start with similar stretches like the puppy dog pose (engages intercostal muscles) and proceed slowly for this pose on the yoga mat.
- Don’t overstretch your upper back.
- Be gentle, if you have neck or wrist issues, modify using props.
- People with high BP, recent surgeries, or any spinal conditions should be careful while performing this pose.
Common Mistakes
- Don’t twist your upper body quickly or too much. Move gently to avoid straining your shoulder muscles.
- Your shoulders away from your ears.
- Avoid pushing your arms to stretch too much. Let them glide naturally with your breath.
- Make sure the alignment is proper.
Tips for Urdhva Mukha Pasasana
- Breathe in as you lift your arm and exhale as you thread your arm.
- Twist gently don’t strain your back or neck.
- Give your chest a gentle stretch and don’t over-arch your back.
- The neck should be relaxed while looking up or down.
- Move slowly use props if needed and respect your body.
The Physical Alignment Principles of Urdhva Mukha Pasasana
- Physical alignment is essential while practicing yoga postures as this gives you wonderful flow stretches.
- Like all, pose alignment is about comfort, not pushing too hard. Practice regularly and improve your twist and flexibility over time.
- See that you do this asana in a firm place, and while starting with the tabletop pose, see your hands and knees to the ground are firm and comfortable.
- Your hands under your shoulders and knees under your hips and fingers wide pressing toward the ground for support.
- While sliding one arm under the other, lower your shoulder (don’t stretch too much) and rest your ear on the mat.
- See that your hips are above your knees to keep them aligned. Rest your head on the mat and engage your core muscles.
- For better flexibility, extend your upper arm forward to deepen the stretch.
- As you hold the pose, keep breathing naturally.
Urdhva Mukha Pasasana and Breath
Coordinate your breath at each step it helps you stay in the present moment and relaxed and allows your body to get into the pose. As you go further into the pose you sense more about your posture which makes it easier to take deep breaths as your chest is more open.
Focus on deep breathing while you are in the pose and notice how you breathe in and breathe out through your nostrils and sense the air entering your lungs. Breathe out and let go of any tension or stress. Feel the breath flowing throughout your body like gentle waves
Breath connects your body and mind and goes hand in hand to experience your life energy flowing freely, which boosts your vitality and makes you feel more energetic.
Urdhva Mukha Pasasanaand Variations
Thread the Needle Pose is also known as Parsva Balasana, and you can do variations according to your flexibility and comfort.
- Thread the Needle Pose by standing.
- Supporting with props like bolster or cushion.
- Extended arm variation. (More advanced).
- Use the chair for support.
The Bottom Line
Urdhva Mukha Pasasana or Thread the Needle Pose is a great addition to your yoga practice, giving benefits to the upper body. It increases flexibility and relieves tension in shoulders, neck, chest and back. This pose encourages mindful breathing, improves blood circulation and provides relaxation. By practicing this pose you can cultivate mindfulness, patience and awareness of the present moment and overall well being and stress relief.
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