Parsva Balasana – Thread the Needle Pose

Parsva Balasana – Thread the Needle Pose


Parsva Balasana is derived from the combination of the Sanskrit words Parsva(revolved)bala(child) and asana (posture or pose). It is called as Thread the Needle Pose in English.

Parsva Balasana is one of the beginner level yoga pose. Anyone can practise this pose with a little effort and the right guidance. This simple pose gives the enormous amount of benefits.

Parsva Balasana is one of the variations of balasana. It helps to reduce the tensionandstress. It calms the mind and opens the shoulder. By giving the gentle stretch to the abdominal organs, it improves the digestion.

Steps Involved:

  1. Start with table top position on the yoga mat.
  2. Now tuck your toes under the feet.
  3. Note: If you need you can adjust the knees to hip-width distance.
  4. Place the right hand few inches in front of your shoulder.
  5. Now to the outside edge of the yoga mat.
  6. Breathing should be normal.
  7. Turn the chest
  8. Slowly gaze toward the right hand, slowly lower the outer edge of the left arm onto the yoga mat.
  9. Now slowly place the left side of the head to rest on the yoga mat.
  10. Release the tension in your shoulder by breathing naturally.
  11. Hold in this position for few seconds (30 to 90 seconds).
  12. Exit the pose by pushing back to the table top pose.
  13. Repeat all the above steps with the opposite side.
  14. Practicing this pose at least thrice by both sides will give the better results.


  • Stretches the upper chest muscles gently.
  • Helps to open the shoulders.
  • Detoxifies the body.
  • Calms your mind and body.
  • Helps to reduce the stress.
  • Increase the blood circulation to the upper extremities.
  • Stimulates the abdominal organs. Thus, increases the digestion system.

Dos, Don’ts and Tips:

People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.

  • Back Injury
  • Neck injuries
  • Hip problems
  • Shoulder problems

Practise this yoga daily, will yield the better results.

It’s good to do this pose in the morning with empty stomach.

Please, do not stretch too much. Always know your limits, when you practise the yoga pose. If you find any pain or discomfort, exit the pose, and ask for the expert’s guidance and doctor’s advice.