Pose library›Supine
Beginner · Supine

Eye of the Needle
Sucirandhrasana

A reclined figure-four stretch that opens the outer hip while the spine stays supported.

Instructional illustration of Eye of the Needle
LevelBeginner
Pose typeSupine
Primary focusHips, Glutes

How to practice Eye of the Needle

  1. Lie on your back with both knees bent.
  2. Cross one ankle over the opposite thigh.
  3. Thread the hands behind the supporting thigh.
  4. Draw the legs inward while keeping the sacrum and shoulders relaxed.

Practice tips

  • Keep the supporting foot on the floor.
  • Flex the crossed foot to support the knee.
Practice note: Reduce the range if the knee or hip feels pinched.
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Understanding Eye of the Needle

Eye of the Needle is categorized as a beginner supine pose with an emphasis on Hips and glutes. The useful version of the pose is the one that allows steady breathing and controlled movement—not necessarily the deepest expression.

Common practice points

  • Keep the head and pelvis comfortably supported.
  • Reduce the range if the lower back lifts or grips.
  • Move slowly when entering and leaving the shape.

Prepare and progress

Review the steps before entering the pose, use the suggested modifications early, and leave enough energy for a controlled exit.

Useful preparations

Happy Baby Pose Ananda BalasanaSupine Spinal Twist Supta MatsyendrasanaKnees-to-Chest Pose Apanasana

Progress is not measured by how closely a pose matches a photograph. Comfort, breathing and control are more useful guides.