know how to do Urdhva Mukha Pasasana to get rid of back stiffness

It is not necessary that we always feel energetic. Some days the energy level is high, some days it is low. There are also many types of yogasanas to balance the energy level. By doing these, we not only feel energetic, but also get rid of many types of pain. Fitness freak and actress Shilpa Shetty tells about one such yoga asana, Urdhva Mukha Pasasana (Thread the needle pose), after doing which you will feel fresh when you go to office. There will be no stiffness in the back even after working on the laptop for hours. You can get many benefits and (Urdhva Mukha Pasasana benefits) just by doing it in the right way.

Know about Urdhva Mukha Pasasana benefits

Shilpa Shetty in her Instagram post says, ‚ÄúSome days we are full of energy, some days we can feel lethargic. It doesn’t matter that some days you will have to spend time running around, some days you may have to sit at a desk continuously.
Always remember to stretch your whole body in the morning. For this I prefer urdhva mukha pasasana. This asana helps to relieve tension in the upper and middle back region. It also relieves pain and stiffness of the upper back, cervical, shoulders and rotator calf muscles.

In addition, stretching the legs to the side also improves the flexibility of the hip joint, pelvic and adductor muscles. By doing this asana, one can remain stress-free throughout the day.

Forward bends relax your back

Urdhva Mukha Pasasana (Thread the Needle Pose) is a beginner-level exercise that is a combination of Uttana Shishu Asana (Puppy Dog Pose). This is done with variations. It involves bending forward, stretching and twisting the spine.

Removes back stiffness

The practice of Thread the Needle pose (Urdhva Mukha Pasasana) is also known as Parsva Balasana. If we work on a laptop for hours, our backs get sore. Our bad habits, activities create heaviness and stiffness around the neck and shoulders. This can lead to back pain and strain. It helps to relieve stiffness, tightness and tension around the shoulders, neck and entire back.

Warm Up Pose

If you want to make it more challenging, variations can be done in Revised Forward Bend Half Lotus Pose and Hands Behind Head or Parivrtta Janu Sirsasana.

Thread the Needle pose can be practiced as part of a warm-up for the neck and shoulders. Image: Adobe Stock

Urdhva Mukha Pasasana is considered a base pose, as variations can be obtained from this pose. Thread the Needle pose can be practiced as part of a warm-up for the neck and shoulders. It is considered a warm-up yoga pose to prepare the body for more intense yoga poses.

Know what is the right way to do Urdhva Mukha Pasasana (Urdhva Mukha Pasasana Steps)

1 raise the body

This asana can be started by lying on the face on the yoga mat. Raise the body upwards from all sides. Get the body into tabletop position. Make sure that your hips are directly over your knees.

2 Stretch the body (Urdhva Mukha Pasasana benefits)

Shoulders, wrists and elbows should be in a vertical straight line. Raise the left hand looking up. Bring the left arm down to thread it under the right arm. Complete the stretch by elevating the hips. Let the chest come close to the floor.

exercise is important
Stretching helps to relax the body. Image: shutterstock

3 trying to touch hands with feet

Gently push your buttocks up and back. Create pressure Bringing the right palm forward, touch the extended leg. Stay in this position as long as you can.

4 repeat process

Now you can do this from the other side as well. Bring left hand back to floor in tabletop position. Repeat on the other side.

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