Urdhva Mukha Pasasana (also known as Thread the Needle) is one of our go-to, feel-good favourite Yoga postures. We use it all the time in warm-ups because it releases tension through the shoulders, upper back and neck like ahhh yes, that’s the spot.
It’s simple, gentle and accessible for many bodies, plus it offers a needed moment of pause and release.
If you’re craving more ease through your spine, more freedom in your shoulders, and a little more space in your mind… you’re in the right place.
So, roll out your mat, breathe deeply and feel the magic of Urdhva Mukha Pasasana!
How to Do Urdhva Mukha Pasasana (Thread the Needle)
We love this pose because it’s gentle, grounding and so satisfying through the upper back and shoulders. Here’s how to move into it, slowly and with ease:
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Come onto all fours, hands under shoulders, knees under hips. Take a breath and soften your jaw.
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Slide your right arm underneath your left arm, palm facing up. Let your right shoulder and the right side of your head melt down to the mat.
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Keep your hips where they are, we’re not twisting from the lower back here. The twist is soft, high and gentle, across the upper spine.
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Your left hand can stay where it is, or you can walk it forward for a bigger stretch. If it feels good, you can even wrap it behind your back for a bind. No forcing. No pushing. Just exploring.
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Breathe slowly into the side, back and front of your ribs. This is where the magic of this pose really lives, in the breath creating space between the shoulder blades.
Stay for 5–10 slow breaths. Then gently come back to hands and knees and repeat on the other side.
The Benefits of Urdhva Mukha Pasasana Pose:
Urdhva Mukha Pasasana is a Yoga pose that offers many physical, mental and energetic benefits.
Softens the Upper Back and Shoulders
This pose melts tension across the upper back, neck and shoulders, the places where many of us hold tension from our modern lives.
Improves Posture
By creating space across the front of the body, this pose can help improve posture and invite deeper, fuller breaths. It feels like more room to breathe, literally.
Improves Spinal Mobility
The gentle twist encourages ease and movement through the upper and mid-spine. This can support relief from stiffness caused by daily habits like sitting, scrolling or working at a desk.
Supports Digestion
Twisting can stimulate the abdominal organs and support healthy digestive function. Many people notice relief from bloating, sluggishness or digestive tension after practising twists.
Cultivates Presence and Mindfulness
Thread the Needle moves slowly, which naturally draws you into the feeling of the body and the rhythm of the breath. It’s a simple way to return to the present moment.
Encourages Emotional Release
This pose creates presence, and just like any mindful moment can welcome emotional release. This pose offers a safe and gentle invitation to soften, which can release emotional heaviness and create a sense of inner ease.
Urdhva Mukha Pasasana is one of those simple shapes that reminds us we don’t need to push to feel a shift. Sometimes the most amazing life shifting moments on the mat are the ones where we slow down, breathe deeply and ease into what’s already here. Let this pose be a gentle invitation to release what you’ve been holding, to return to your breath and to reconnect with yourself… with ease and kindness.
Always merrymnaking,
Emma + Carla
