Eye of the Needle Pose (Sucirandhrasana) is a gentle yet effective hip-opening posture accessible to most practitioners regardless of flexibility level. Also known as Reclined Pigeon Pose or Thread the Needle Pose this supine variation offers many of the benefits of Pigeon Pose without placing stress on the knees or lower back.
The Sanskrit name ‘Sucirandhrasana’ comes from ‘Suci’ (needle) ‘Randhra’ (hole or eye) and ‘Asana’ (pose) referencing how one leg threads through the space created by the other leg.
To practice this pose:
- Begin lying on the back with knees bent feet flat on the floor
- Cross the right ankle over the left thigh creating a figure-four shape
- Thread the right arm through the space between the legs and interlace fingers behind the left thigh
- Gently draw the left thigh toward the chest while keeping the right foot flexed
- Hold the position breathing deeply into the hip stretch
- Repeat on the opposite side
Benefits of Eye of the Needle Pose include:
- Opens the outer hips piriformis and glutes
- Relieves lower back tension and sciatica
- Stretches the hamstrings and inner thighs
- Accessible alternative for those with knee issues
- Improves circulation in the pelvis
- Releases emotional tension stored in the hip area
- Prepares the body for seated meditation postures
- Can alleviate symptoms of SI joint dysfunction
Modifications include placing a block under the sacrum for additional support keeping the bottom foot on the floor for less intensity or practicing against a wall for those with limited mobility. Eye of the Needle is often incorporated into cool-down sequences restorative practices and yoga therapy protocols for hip and lower back issues.
In yogic philosophy hip openers like Sucirandhrasana are associated with releasing stored emotions and creating freedom in both body and mind. The gentleness of this pose allows practitioners to explore opening without force—embodying the yogic principle of ahimsa (non-harming) while still creating meaningful change.
