Thread the Needle Pose Yoga: Parsva Balasana


Parsva Balasana: Thread the Needle Pose

Parsva balasana (PARS-va bah-LAHS-anna) is a simple twist that can calm the whole body.


  • Parsva = side, plank
  • Bala = child
  • Asana = pose

Physical Benefits:

  • Gently compresses the muscles of your upper chest.
  • Opens the upper and outer muscles of your shoulder.

Energetic Benefits:

  • Calms the mind.

Mudra: Jnana Mudra

Jnana mudra is believed to be the gesture of acceptance and calmness, and has deep ties to the divine nature of understanding beyond our ego. This mudra is often used for meditation and literally translates to “wisdom sign” or “knowledge gesture.”

Fold the index finger and until it touches the base of the thumb. The index forms a circle, but the thumb remains straight out. Gently straighten the other three fingers.


Shanti Mantra

The Shanti Mantra can be regularly chanted to continue to unlock long-term joy beyond your daily exercises.

sarvesham svastir bhavatu

sarvesham shantir bhavatu

sarvesham purnam bhavatu

sarvesham mangalam bhavatu

Om santih santih santih


May there be well-being for all,

May there be peace for all.

May there be wholeness for all,

May there be happiness for all.

Om Peace Peace Peace

Preparatory Poses:

  • Childs pose | Balasana
  • Table top |Bharmanasana
  • Cat pose | Marjariasana

Follow-Up Poses:


  • Place a blanket underneath  your knees for extra cushion.
  • A similar stretch can be done in seated or standing by crossing one arm over your chest and hooking it with the opposite arm.
  • Place your forearm on the ground rather than your shoulder.


  1. Begin in a neutral tabletop position with your hands and knees on your mat.
  2. Inhale to reach your right arm out and up to prepare, then exhale to reach your right arm under your left arm.
  3. Lower your rights shoulder and ear to the ground.
  4. Keep equal weight in your knees, feet straight out behind you.
  5. Hold for 5-10 breaths. Release back to table tp, then repeat on the other side.

###Legal Disclaimer Before participating in any exercise program or using any fitness products or services that may be described and/or made accessible in or through the Gaia Website and/or the Services, you should consult with a physician or other healthcare provider. Read more about Gaia’s Terms Of Use.


Ben Owens

Ben Owens is writer, photographer, and creative strategist based out of Colorado. His greatest strength lies in his abstract reasoning and creative thinking skills. He’s the type of person that can look at an idea or concept and make connections between seemingly separate ideas that leave lasting impressions in his executions. Because of this, he has the invaluable ability to communicate intricate concepts in simple terms.
“He’s an information sponge…. well-rounded on a myriad of topics ranging from politics to technology.” This knowledge is almost always accompanied by a passion that propels him on his quest for constant improvement, both through his writing and his education. An entrepreneur with a background in design and marketing, Ben graduated from the University of Missouri – Columbia with a Masters and Bachelors in Strategic Communication with an emphasis on the creative process that occurs in the current era. Self-improvement is key to creation.
Ben’s a producer at heart, and as a creative, his intuitive, stream-of-consciousness style cannot be replicated. His attention and appreciation to detail is unmatched: Ben sees what is portrayed; not only the amalgamation of the whole, but each individual part.
Ben’s never been one to sit idly, or quietly. Constantly on a brainstorming quest for the next big idea, he’s a proficient writer and a driven creative with a passion and hunger for success and perfection that is never satisfied. There’s always something to tweak, to improve, and to maintain, and that’s one of his strongest assets.


Keep Reading

Related Articles

Never miss a metaphysical beat.

We’ll send you our best articles, free videos & exclusive offers, every week.

Subscribe for free

Subscribe for free

8,000+ Films, Shows & Classes

Subscribe and Stream

Subscribe for free

8,000+ Films, Shows & Classes