PA
Parsva Balasana
पार्श्व बालासन
Beginnerkneeling
Target Muscles
upper backrhomboidsshouldersthoracic spine
Benefits (5)
- + Releases upper back and shoulder tension
- + Very gentle twist
- + Perfect for desk workers
- + Accessible to everyone
- + Opens thoracic spine
Avoid If (1)
- - Shoulder injuries (acute)
About
Parsva Balasana (Thread the Needle) is a gentle kneeling twist where one arm threads under the other.
Step-by-Step Instructions
1
1. Come to Table Top.
2
2. Thread right arm under left — slide it through.
3
3. Right shoulder and ear on the floor.
4
4. Left arm reaches up to ceiling or extends forward.
5
5. Hips stay above knees.
6
6. Deep twist in upper back and shoulders.
7
7. Hold 5-8 breaths.
8
8. Right arm back — Table Top.
9
9. Other side (thread left arm).
10
10. Rest in Balasana.