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The Needle Track is a challenging hike through steep and often wet terrain that leads into the jungle offering incredible views of the mountains and the whole island from the top at the Needle. Make sure to have proper foot wear and a good fitness if going on the hike.
The track is one of the best places to see Rarotonga Starling, Rarotonga Monarch, Cook Islands Fruit-Dove (which can be found in the jungle all around the island) and the few other forest birds. There are usually some Tropicbirds (both White-tailed Tropicbird and Red-tailed Tropicbird) circling around the Needle. It's a good photo spot for the two species as they often come close on eye-level. Other sea birds like White Tern and Common Noddy can be found in the valleys too.
Rarotonga Monarch are most likely to be seen on the southern half of the track, close to Takitumu Conservation Area, the only official distribution area of the species in the world (!). Listen for their calls especially from the waterfall to the track section along Papua Stream, where you have the highest chance of seeing them in the bushes and trees above the water. They can be quite curious if you imitate their call, similar to New Zealands fantails and will usually answer by calling or singing themselves.
Rarotonga Starling are usually heard before seen, listen for their typical call to find them all along the track. Imitating their call works similar to the flycatchers.
Cook Islands Fruit-Dove are found in the jungle all across the island. My experience showed me that you either hear them calling in the distance or you are lucky and see them flying over the track and you see where they land. Spotting them when you don't know where they are is very difficult as they are small doves and don't move much. Call is a sequence of accelerating "coo" calls, while Pacific Imperial-Pigeon give a single extended deep "crroo" call.
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The track can be started from both the northern and southern end, although it is sometimes recommended to start from the northern side, especially during the wet season when the waterfall at the carpark at the southern end carries a lot of water and poses a highlight of the hike for many people.
There is a car park in the north end on Uruau Drive as it crosses Avatiu Stream and a car park in the south end at Papua Waterfall. If no pick-up can be arranged, hiking up to the Needle and returning on the same track is possible. Most people choose the northern side in this case because it is the shorter option (only 45min (1.7 km) walking time, while southern side is closer to 60min (2.1 km) walking time). The difficulty of the track is similar on both sides including steep sections with ropes and roots.
Alternatively, you can take the bus to or from Wigmores Waterfall in the south and Palace Takeaway/Sea Salt Takeaway in the north. This adds another 2km on gravel and paved roads on both sides to the 4km cross island hike.