Thread the needle arms pose | Yoga for Cyclists | Total Women’s Cycling

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Training & Nutrition

Thread the needle arms pose – cycling yoga

Yoga for cyclists: Thread the needle arm pose by Total Women’s Cycling a Road Cycling video by Total Women’s Cycling

The thread the needle arms pose provides a really deep stretch for the upper back and space between the shoulder blades.

Great for those cyclists who spend a long time in the saddle and want to release that built up tension.

How to do the thread the needle arms pose:

  • Begin on all fours, with the hands shoulder width apart and the knees hip width apart.
  • Turn the right palm upwards and thread the right hand underneath the left arm.
  • Take the right shoulder and the right side of the head toward the floor.
  • Take the left arm up off the floor and hang it over the back.
  • Bend the left elbow and see if you can reach around to hold the right thigh.
  • Peel the left shoulder up and back. Donʼt turn the head.
  • Stay here for 5 to 10 breaths and repeat on the other side.

What to watch out for:

  • Donʼt try to turn the head, when you’re in the pose.


  • Neck or shoulder injuries – avoid this pose.

Our instructor is Polly Clark; yoga teacher and founder of Mountain Yoga Breaks who offer weekends combining mountain biking and yoga in the beautiful Welsh countryside.


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