Side plank thread the needle is a yoga pose that strengthens the core, shoulders, and arms. It is a challenging pose that requires balance, stability, and flexibility. This pose is also known as Vasisthasana thread the needle.
How to Do Side Plank Thread The Needle
To perform side plank thread the needle, start in a side plank position with your right hand on the mat and your left hand on your hip. Your feet should be stacked on top of each other, and your body should be in a straight line from your head to your heels.
Next, inhale and reach your left arm under your body, threading it between your right arm and torso. Your left shoulder should come to the mat, and your left arm should be extended towards your right foot.
Hold this position for a few breaths, then exhale and return to side plank. Repeat on the other side.
Benefits of Side Plank Thread The Needle
Side plank thread the needle has numerous benefits for the body and mind. Here are a few:
- Strengthens the core, shoulders, and arms
- Improves balance and stability
- Increases flexibility in the spine and hips
- Stimulates digestion and detoxification
- Relieves stress and anxiety
Variations of Side Plank Thread The Needle
Side plank thread the needle can be modified to suit different levels of flexibility and strength. Here are a few variations:
- If you find it difficult to balance in side plank, you can lower your bottom knee to the mat for extra support.
- If you have tight shoulders or hips, you can use a block under your hand to make the pose more accessible.
- If you want to challenge yourself further, you can add a leg lift to the pose. On an inhale, lift your top leg up towards the ceiling, then exhale and thread your arm under your body.
Precautions and Contraindications
Like all yoga poses, it is important to practice side plank thread the needle with caution and awareness. Here are a few precautions and contraindications:
- Avoid this pose if you have a wrist or shoulder injury.
- If you have neck pain, keep your gaze down towards your mat.
- If you have low blood pressure, come out of the pose slowly and avoid holding it for too long.
Conclusion
Side plank thread the needle is a challenging and rewarding yoga pose that can benefit both the body and mind. With practice and patience, you can improve your strength, flexibility, and balance. Remember to listen to your body and modify the pose as needed to avoid injury. Enjoy the journey!