Sucirandhrasana (Eye of the Needle Pose)
Sucirandhrasana, also known as Eye of the Needle Pose, is a gentle yet deep hip opener that stretches the hips, thighs, and lower back. The pose involves threading one leg under the other, providing a release for tight hip flexors and glutes. It’s particularly beneficial for those with lower back tightness or discomfort and is often included in restorative or yin yoga practices.
Key Points
- Alignment:
- Start by lying on your back with your knees bent and feet flat on the floor, hip-width apart.
- Bring your right knee toward your chest and place your right ankle on your left thigh, just above the knee (similar to a figure-four position).
- Keep your right knee open to the side, aiming to create a 90-degree angle between your right thigh and calf.
- Movement:
- With your right ankle resting on your left thigh, thread your right hand through the space between your legs and grab hold of your left thigh or shin (or you can hold behind the left knee if that’s more comfortable).
- On an inhale, draw the left thigh toward your chest while keeping the right ankle pressing gently into the left thigh.
- Keep your head and shoulders relaxed on the floor, avoiding any tension in the neck.
- Engagement:
- Engage your core gently to stabilize your lower back and protect the spine.
- Keep your left foot flexed and your left leg active as you gently pull it toward your chest, deepening the stretch in the hip and glute.
- Make sure your right knee is actively opening to the side, but do not force the stretch.
- Focus:
- Focus on relaxing your body, especially your face, jaw, and neck.
- Try to feel the stretch in the outer hip of the bent leg (right leg) and the hip flexors of the extended leg (left leg).
- Keep your breath deep and steady, allowing the muscles to release gradually with each exhale.
- Breath:
- Inhale to lengthen the spine and keep the chest open.
- Exhale as you draw the left leg closer toward your chest, deepening the stretch.