Morning Energiser - Thread The Needle Twists

Begin on all fours with your wrists under the shoulders and knees under the hips. Inhale to lengthen through the spine, then exhale as you slide one arm underneath the body, lowering the shoulder and side of the head toward the mat into the twist. Stay with slow, steady breathing and inhale to return before repeating on the other side.

This guided Thread the Needle Twists (Parsva Balasana and Urdhva Mukha Pasasana) posture practice offers a gentle and mindful twisting experience to release tension and create space through the spine and shoulders. The practice supports mobility, relaxation, body awareness, and a sense of ease through breath-led movement. Ideal for gentle yoga, spinal twists, shoulder opening, mindful movement, flexibility, and stress relief.

Transcript

We will move on to the thread and needle twist now. It's very, Very good for twisting the spine and increasing the blood flow in the entire back. We'll start again with all fours, Shoulder and wrist in one line, Hip and knee in one line. We'll keep the toes relaxed for this. If you need more support, You can keep the toes tucked. Feel free to adjust however you like. Now from here, We'll start with the left side first. So inhaling, Opening the left hand towards the ceiling, Opening the chest. You And exhale, Slide your left palm from under the right hand and dropping the left shoulder on the floor, Feeling a good stretch in the spine. Come back up. And let's practice this three more times. So from here, Inhaling, Opening the chest, Feel a good stretch in the left side, Look towards the ceiling and as you exhale, Drop your right shoulder on the floor, Sliding your right hand from under the right hand. Again inhale open the chest feel a good stretch try to stretch more with each count and exhale slide from under the right hand drop the left shoulder try to look towards the ceiling from the right side last time inhale opening the chest Make sure both the hands are in one line, Looking towards the ceiling and exhale, Slide the left hand from under the right, Dropping the right shoulder, Looking towards the ceiling and slowly come back to the center. We'll repeat this on the right side now. Come back to the starting position. Shoulder and wrist in one line, Hip and knee in one line. We are in all fours. Now start from the right side. Inhale, Open the right hand up towards the ceiling. And exhale, Sliding the back of the right palm from under the left hand, Dropping the right shoulder. Feeling a good twist in the spine. Slowly come back up. And we'll practice this three more times. So we'll start again, Inhale, Taking the right hand up, Trying to open the right shoulder and exhale. Slide the right hand from under the left, Dropping the right shoulder, Feeling a good twist. Looking towards the ceiling from the left side now. Two more times. Inhale. Open the chest. Feel a good stretch. One side might feel easier than the other and exhale, Dropping the right shoulder. Twist more with each count. Try to look towards the ceiling from the left. Last time, Inhale. Open the shoulder. Feel a good twist. And exhale, Slide your hand from under the armpit. And feel a good stretch. On your spine, Feel the spine twisting. And slowly Come back up. And relax.