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

Latest news, reviews and features for women who like to ride.


Training & Nutrition

Thread the needle pose – cycling yoga

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

The thread the needle pose is a great stretch for cyclists looking to release tension in the outer hip and leg and the high hamstrings.

How to do thread the needle pose:

  • Lie on your back, both knees bent, feet flat on the floor.
  • Take the right ankle across the left knee.
  • Flex the right ankle by pressing into the heel and pulling the toes back.
  • Allow the right knee to move forwards away from your chest. This might be enough of a stretch and if so stay here.
  • To go further, lift the left foot off the floor and hold around the back of the left thigh with both hands.
  • Deepen the stretch by drawing the left knee in towards the chest.
  • Keep the shoulders and head relaxed.
  • Hold for 5 to 10 breaths then release and repeat on the other side.


  • Easier: Keep the left foot on the floor.
  • Harder: Draw the left knee in towards the chest.

What to watch out for:

  • Make sure the head and shoulders are relaxed down to the floor.


  • Knee problems – release straight away if you have any pain or discomfort in the knee joint.

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.


Newsletter Terms & Conditions

Please enter your email so we can keep you updated with news, features and the latest offers. If you are not interested you can unsubscribe at any time. We will never sell your data and you'll only get messages from us and our partners whose products and services we think you'll enjoy.

Read our full Privacy Policy as well as Terms & Conditions.