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Pigeon Pose (Eka Pada Rajakapotasana) is always at the top of the list when it comes to yoga hip openers, but here are many situations in which Pigeon can be a little intense. Eye of the Needle, also known as Reclined Pigeon, is the pose for exactly those situations. It’s the hip-opening goodness of Pigeon with a little more support and control.
Step-by-Step Instructions for Eye of the Needle Pose
1. Lie on your back with the soles of your feet flat on the floor and your knees bent and pointing up.
2. Bring your left ankle to the top of your right thigh, close to the knee.
3. Open your left knee to the left.
4. Stay here or lift your right foot off the floor.
5. Reach your left hand through the opening (the eye of the needle) between your right and left thighs and your right hand alongside your right thigh to hold the back of your right thigh with both hands.
6. Flex both feet.
7. Keep your head and shoulders on the floor as you draw your right thigh closer to your body to intensify the stretch.
8. Take five to ten deep breaths, then switch sides.
Sucirandhrasana Basics
Sanskrit Meaning: Suci (Needle) Randhra (Opening) Asana (Pose)
Also Known As: Reclined Pigeon
Yoga Level: Beginner
Pose Type: Supine
Pose Category: Hip Opener
Benefits of Eye of the Needle Pose
- Gently stretches the hip flexors
- Improves hip mobility
- Opens glutes
- Relieves lower back tension
- Stretches the IT band and piriformis
- Allows you to control how deep you go
Eye of the Needle Pose Key Alignment Cues
1. Flex Your Feet
Keeping both feet flexed protects your knees and activates your legs.
2. Relax Your Shoulders
Don’t grip your leg so tightly that your shoulders round inward.
Beginner Tips for Eye of the Needle Pose
- Choose your intensity. It’s fine to keep your foot on the floor or hold your thigh differently.
- Hold the front of your thigh instead of the back.
- Check your head position. Keep it neutral, with the chin neither tucked nor lifted.
Reclined Pigeon Modifications
Tight hips: Keep your bottom foot on the floor if you are getting plenty of sensation in the hip in that position.
Tight shoulders: Use a yoga strap around your bottom thigh if you feel strain in your shoulders or they are coming off the floor.
Eye of the Needle Variations
Featured Yoga Mat: Liforme Classic Yoga Mat in Grey
One Legged Kind Pigeon Pose (Eka Pada Rajakapotasana)
Flip onto your front side for a more intense hip stretch.
Featured Yoga Mat: Mindful Garden in Purple
Pigeon Pose with Forward Fold
Bringing the weight of your upper body into your front leg takes this pose deeper into the hips.
Preparatory Poses
Bound Angle (Baddha Konasana)
A good way to wake up the hips.
Featured Yoga Mat: Liforme Classic Yoga Mat in Purple
Happy Baby (Ananda Balasana)
Warms up your hip joints a little more.
Counter Poses
Featured Yoga Mat: Radiant Sun in Yellow
Abdominal Twist (Jathara Parivartanasana)
Release the spine and hips.
Wind Relieving Pose (Pavanamuktasana)
A little compression feels good after hip opening.
Why We Practice Eye of the Needle Pose
Move over, Pigeon; yoga has a new favorite hip opener. Eye of the Needle gives you more control, allowing you to customize the pose to your body on any given day. It’s a wonderful warm-up, a great wind-down, and helpful for all kinds of athletic endeavors, including running and cycling.
Eye of the Needle Pose FAQs
What is Eye of the Needle Pose?
It’s a supine hip-opener in which the space between the legs makes an opening like the eye of a needle.
What is the difference between Eye of the Needle and Pigeon Pose?
Eye of the Needle is done lying on your back, while Pigeon is a seated or prone position.
Is Eye of the Needle Pose good for lower back pain?
It can gently stretch the lower back and is a good alternative to Pigeon if you have pain in your lumbar spine or SI joints.
How long should you hold Eye of the Needle Pose?
It’s great to do this pose for about five breaths on each side, but it is also suitable for longer hold times.
Can beginners do Eye of the Needle Pose?
Absolutely! It’s a very appropriate hip opener for beginners and can be modified to make it comfortable.
Is Eye of the Needle Pose the same as Figure Four?
Eye of the Needle is a reclined Figure Four, so called because of the shape of the legs. There’s also a standing version of Figure Four that is a variation on Chair Pose.
