Eye of the Needle Pose

Sucirandhrasana

Eye of the Needle Pose

What is Eye of the Needle Pose?

Eye of the needle pose, or sucirandhrasana in Sanskrit, is a gentle hip stretch that's very accessible for beginners. From a supine position, the yogi crosses the ankle over the opposite thigh. He/she then pulls the shin toward the chest to stretch the hip. It's often practiced as an alternative to pigeon pose.

Instructions

  • Begin on your back.
  • Bend your knees and place your feet on the ground.
  • Inhale and cross your right ankle over your left thigh.
  • Thread your right arm through your leg. Clasp your left shin with both hands.
  • Exhale and gently pull your shin toward your chest.
  • Breathe while holding the pose.
  • On the next inhale, release the clasp and place your right foot on the ground.
  • And again on the next inhale, cross your left ankle over your right thigh.
  • Thread your left arm through your leg. Clasp your right shin with both hands.
  • Exhale and gently pull your shin toward your chest.
  • Breathe while holding the pose.

Cautions

  • No known cautions

Benefits of Eye of the Needle Pose

  • Stretches the hips
  • Calms the mind
  • Opens the fourth (anahata) chakra

Eye of the Needle Pose Details

Sanskrit Name
Sucirandhrasana
Pronunciation
soo-cheer-ahn-DRAH-sah-nah
Pose Level
Beginner
Drishti
Nasagre (Tip of the nose)
Pose Type
Binds, Hip Openers, Restorative
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