FREE Thread The Needle Peak Pose (Parsva Balasana) Themed Yin Yoga Lesson Plan
Short Lesson Plan Download
Each yoga lesson plan you create within the Yoga Genie Lesson Planner comes with a short version of the lesson plan. The short version is perfect for taking into class with you. It’s short and sweet.
Long Lesson Plan Download
Each yoga lesson plan you create within the Yoga Genie Lesson Planner comes with a long version of the lesson plan. The long version has everything you need to practice the lesson plan before getting to class. You can take it to class with you (but you may prefer to take the short version). The long version is a great handout to give to your students, especially your one-to-one students. It immediately shows your professionalism, and increases your expertise in the eyes of your students.
Stream Lesson Plan
Each yoga lesson plan you create within the Yoga Genie Lesson Planner comes with a video stream version of the lesson plan. You’ll be able to provide the streams to students as a URL, so they can practice from home.
Yoga Lesson Plan Overview
This is a Yin seated and floor themed lesson plan with thread the needle as the peak pose. Thread the Needle Pose is a shoulder-releasing yoga posture that is suitable for all students, including beginners.
If you have stiffness and pain in your back, shoulders, or neck, this pose can provide relief. Thread the Needle offers variations to suit your level of flexibility.
Benefits of Thread The Needle Pose
* Thread the needle pose, while complicated to get into, can give you a great stretch through the chest and shoulders. It also requires a gentle twisting motion that can help stretch and loosen the muscles in the low back. If you are dealing with chronic shoulder or back pain, this posture can help gently loosen the muscles and relieve tension.
* It stretches and opens the shoulders, chest, arms, upper back, and neck.
* It releases the tension that is commonly held in the upper back and between the shoulder blades.
* It provides a mild twist to the spine, which further reduces tension.
* Practicing the pose with hips on heels will stretch hips, thighs, and lower back.
Modifications & Variations
Since Thread the Needle is a calming position, it’s important to make whatever modifications you need to feel comfortable, safe, and supported in the pose.
To lighten or deepen the intensity of the pose, try these simple changes:
* If knee caps hurt, fold mat or place a firm blanket under knees.
* If your wrists hurt in the starting position, place forearms on floor.
* Place forearms on a bolster or stack of firm blankets to lift torso more upright. This variation is useful for women who are pregnant. Rest ear on bolster and let your threaded arm drop toward the floor.
* For a deeper shoulder stretch, come into the full pose. Then, bring the lower arm of the elbow that is bent (the arm that is not doing the “threading”) behind your body and rest the back of that hand on your low back. Your lower arm should remain on the floor with your palm facing up.
* If you have a larg chest or stomach, practice Thread The Needle pose at a wall, while standing: 1) Face wall standing arm’s distance away. 2) Press palms flat against the wall. 3) Slide right arm beneath left arm. 4) Bring right shoulder and ear to the wall. 5) Hold for up to one minute. 6) Repeat on opposite side.