Thread the Needle Shoulder Stretch Yoga Pose

Relieve Tension and Stress While Improving Posture

The Thread the Needle Shoulder Stretch Pose gently stretches your shoulders and upper back, making it the perfect antidote to modern-day tension and stress. It releases tension in the shoulders, upper back, and neck, promoting greater flexibility and mobility. It also encourages relaxation through focused breathing, helping to alleviate stress and improve posture.

What Is the Thread the Needle Shoulder Stretch Pose?

The Thread the Needle Shoulder Stretch Pose is a restorative yoga move that focuses on increasing flexibility through the shoulders, upper back, and neck. It gets its name from the way one arm threads under the other, creating a deep but accessible twist that releases tension and invites relaxation.

This pose is widely appreciated for its ability to target hard-to-reach areas where stress is often stored, making it ideal if you spend long hours at a desk or in repetitive postures.

Why Add this Pose to Your Yoga Practice?

The Thread the Needle Shoulder Stretch Pose is more than just a stretch—it’s a restorative practice that nurtures both the body and the mind. Here’s what it can do for you:

Release Shoulder Tension: Relieves tightness in the shoulders and upper back caused by daily stress or poor posture.
Improve Spinal Mobility: Enhances flexibility in the thoracic spine with gentle twisting movements.
Promote Relaxation: Calms the nervous system, making it a great tool for stress relief.
Support Joint Health: Eases stiffness in the shoulders and neck, helping to improve range of motion.
Deepen Mindfulness: Encourages stillness and focus as you sync your breath with the stretch.

This pose is particularly helpful at the end of a long day, when you need to unwind and release accumulated tension.

How Often Should You Do Yoga Poses?

To fully experience the benefits of the Thread the Needle Shoulder Stretch Pose, incorporate it into your routine 2–3 times per week—or as often as needed to relieve tension. It works wonderfully as a warm-up to prepare your body for more dynamic yoga flows or as a calming cool-down at the end of your practice.

Learn with Yoga Instructor Stefan Storace

To ensure you perform the Thread the Needle Shoulder Stretch correctly and confidently, Garden of Yoga offers an exclusive instructional video by renowned yoga instructor Stefan Storace (ERYT-200). His clear and engaging guidance will help you master the pose while offering invaluable tips to deepen your practice.

Want personalized guidance? Schedule a 1-on-1 session or a class with Stefan at Garden of Yoga.

Take a Yoga Class Online or In Person

Beyond individual poses, Garden of Yoga offers an inspiring range of classes designed to support your wellness goals. From calming restorative sessions to energizing flows, our classes cater to all levels and schedules. Join our community of like-minded individuals and experience how yoga can transform your mind, body, and life.

Explore our class schedule and sign up today to take your practice to the next level!

2025 Class Schedule

We offer flexible class times and formats so you can find the balance that fits your life. We offer classes in person at our studio and online! Classes are scheduled in Pacific Standard Time.

Weekly Schedule

Monday: 5:00 PM Mindful Yoga with Stefan
Tuesday: 9:30 AM Pranayama & Meditation with Stefan | 5:00 PM Restorative Yoga with Stefan
Wednesday: 5:00 PM Mindful Yoga with Stefan
Thursday: 9:30 AM Gentle Yoga with Diana | 5:00 PM Restorative Yoga with Stefan
Sunday: 10:00 AM Mindful Yoga with Stefan | 11:30 AM Mixed Level Yoga with Diana

Don’t see the class you are looking for? Check out our complete yoga class list or reach out to learn more about our personalized yoga sessions.

See What Our Students Are Saying

A good friend of mine brought me to the Garden of Yoga when we were seventeen. We used to commute to Bryan Kest's Power Yoga in Santa Monica for Sunday morning sessions. On the days we didn't feel like commuting we'd come here. Stefan and his wife are the real deal, they have literally committed their lives to each other, their family, and the practice of yoga. Their technique is a blend of many masters from India. They don't play music in any of the classes, but instead they fill the air with mantras and other beautiful sounds. The class is not rushed at all and their attentiveness to your practice is very present. I really love the location of this studio, it's very serene and cozy. They're both incredibly personable and generous people. This is a very special gem in California.

The teacher makes all the difference!! Diana and Stefan are the BEST!!! They changed my yoga experience and practice and life!! If you are considering yoga or want to try, just stop in to this causal, warm inviting home based studio. No stress and no pretentious People here. As they will tell you time and time again, yoga is not a competition, it Should feel good!! And at Garden of yoga it does feel good. I have been to other studios and I always feel like I am cheating on them. It's that good. If you want a easy, relaxing experience try restorative class. Offered about once a Month or so these classes are super good. If you want hard, take an advanced or private.

You know how hard it is to find an amazing yoga teacher that inspires you and guides you with a perfect blend of knowledge and humor? Let me introduce you to Stefan! His beautiful, peaceful sanctuary is nestled at the end of a cul-de-sac in a quiet and private location and Stefan will make you so grateful you found it. I met Stefan through my teacher training and was totally impressed with the depth of his knowledge and the easy skill he wields in his practices which are fun, challenging, and educational (at least for me!). I highly recommend the Garden of Yoga if you're looking for an expertly executed and engaging yoga experience.

FAQ

Can I still do yoga if I'm really inflexible?

The more inflexible you are, the better yoga works. It’s not about how deep you can stretch into poses, it’s more about listening to your body.

How long should I wait to eat before yoga?

It’s best on an empty stomach but if you must eat before class then a light snack that is easily digested. We also recommended that you are properly hydrated before a class so drink some water.

How often should I practice yoga?

We suggest at least two or three times a week, for at least 20- 75 minutes per session. Most importantly listen to your body and make decisions based on how you feel.