Stretching early and often helps keep you limber. Remember, you will become less flexible as you get older, so start early. [1] X Research source [2] X Research source

You have to overextend your back, torso and leg muscles to do a needle. Learning the muscles’ names and how they work within your body will make stretching for this position easier. Tighter muscles are typical around the back and torso. These areas will need extra stretching.

Muscle tears can occur. If they do, they can reduce your motor skills, as well as create scar tissue. Be careful! [4] X Research source

Don’t stretch with cold muscles. Working on a needle with cold muscles can hurt your posture and form, which may result in injury. [5] X Research source

Stretching prepares your body for the needle posture. Also, stretching triggers your muscle memory and believe it or not, can remember what to do! [7] X Research source [8] X Research source Remember, stretching is not itself a warm-up. Start with major muscle groups. Shoulders, torso, glutes, thighs, and back.

In the middle of a routine, you’re exerting all of your energy and breathing is essential. [10] X Research source With time, the resistance and tightness will release. Keep breathing!

Most people have one leg that is more flexible than the other. But, stretch both legs equally. Your more flexible leg might end up being your supporting leg. If so, this is another reason to stretch both legs equally. Alternately point and flex your front leg’s foot while in the splits. Keep your back leg’s knee rolled towards the ground, not twisted to the side. [11] X Research source

Breathe calmly and regularly during this process.

Place your front leg ankle and heel on a few inches of gymnastic mat, rolled up yoga mat, yoga block, or even a rolled up towel, and descend into the split position. Gradually increase the height of the mat, block or rolled towel until you have flexibility and no discomfort while hyperextended.

Check in with your body and see if how it feels to move into this position slowly, and don’t forget to be patient if you encounter tightness in your muscles. Continue leaning backwards until you can do so without discomfort. Remember that this is the posture you must acquire to do a needle.

Use the doorframe as a buttress for your upper leg and body. Depending on where you place your standing leg, you can increase or decrease the stretch and hyperextension.

Again, take it slowly here, since you are using different muscles when you’re standing versus sitting on the floor.

This is the posture that most closely approximates the free-standing needle, so take your time in perfecting your balance and comfort. Take your time and be patient!

Do not transform a scorpion into a needle as the way to get into the needle position. Though it may be easier for stretching, moving from a scorpion into a needle will twist and tweak your posture and balance, making injury more likely. Going from a scorpion into a needle also takes longer and shifts your balance. This is not good when you’re up in the air!

It can be difficult to do this motion at the beginning. If it is, try holding your leg out in front of you at a forty-five degree angle and let gravity help you to get enough momentum to kick the leg higher and higher. [13] X Research source

Luckily you have two hands to catch this wild leg, so at first touch, grab on tight, expand your chest and drop your shoulders, and show them your smile!

“Spotting” prevents loss of balance and centers your posture.

Better to practice ahead of time so that you can handle all sorts of circumstances.

Look over the footage together to see what looks good, what doesn’t and tweak your performance so that your needle looks strong, elegant and flawless.

Remember, you have tension and gravity to help you, so try to make your dismount elegant.