Parsva Balasana
पार्श्व बालासन
Parsva Balasana (Thread the Needle) is a gentle kneeling twist where one arm threads under the other.
Anatomy Involved
Benefits
- Releases upper back and shoulder tension
- Very gentle twist
- Perfect for desk workers
- Accessible to everyone
- Opens thoracic spine
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Shoulder injuries (acute)
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
5 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Place padding under the knees if needed for comfort
- 2Align the hips directly above or behind the knees
- 3Keep the spine long and the chest lifted
- 4Press the tops of the feet or toes firmly into the floor
- 5Engage the core to support the lower back
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
shoulder injury
Don't go as deep — rest on a bolster.
Target Areas
Practice Flow
About this Pose
Parsva Balasana (Thread the Needle) is a gentle kneeling twist where one arm threads under the other.
How to Practice
1. Come to Table Top.
2. Thread right arm under left — slide it through.
3. Right shoulder and ear on the floor.
4. Left arm reaches up to ceiling or extends forward.
5. Hips stay above knees.
5 more steps remaining
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Frequently Asked Questions
Common questions about Parsva Balasana
What is Parsva Balasana?
Parsva Balasana (Thread the Needle) is a gentle kneeling twist where one arm threads under the other.
What are the benefits of Parsva Balasana?
Releases upper back and shoulder tension. Very gentle twist. Perfect for desk workers. Accessible to everyone. Opens thoracic spine.
Who should avoid Parsva Balasana?
Avoid this pose if you have: Shoulder injuries (acute).
How many steps are in Parsva Balasana?
Parsva Balasana is practiced in 10 steps. Come to Table Top.
Is Parsva Balasana suitable for beginners?
Yes, Parsva Balasana is a beginner-friendly pose suitable for all levels.
What conditions does Parsva Balasana help with?
Parsva Balasana is therapeutic for: neck pain, shoulder injury, back pain, posture correction.
What poses should I do before Parsva Balasana?
Prepare with: Bharmanasana (Table top pose), Adho Mukha Virasana (Child's Pose). These warm up the relevant muscles and joints.
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Build Your Own Sequence
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