What Is the Yoga Pose Where You Lie on Floor & Place Your Right Ankle on Your Left Knee?

As you ease your way into a new yoga routine, it can feel both invigorating and frustrating. Your body needs time and practice to remember the postures and breathing techniques, making it natural to remember some poses and forget others. When a pose causes an "Ahhhh, that feels good!" reaction, you will likely remember it for your next practice, even if you have forgotten its name. The pose where you lie on the floor and place your right ankle on your left knee is called Eye of the Needle pose.

  1. Eye of the Needle Pose

    • Eye of the Needle pose, sometimes referred to as Dead Pigeon, also goes by its Sanskrit name, Sucirandhrasana. The pose should not be confused with Threading the Needle, which is a shoulder and spine stretch beginning in table top position. Perform Eye of the Needle on your back, hugging your knees to your chest. Place your right ankle just below the left knee, allowing the right knee to fall to the side. Thread your right arm through the triangle-shaped hole created by your legs, lacing fingers with your left hand and resting your hands on the back of your left thigh. Hold for one to five minutes and repeat on the opposite side.

    Benefits

    • Eye of the Needle pose targets your hips and hip flexors along with your inner thigh and hamstring muscles, which can become tight from vigorous activities like running or hiking hills. Too much sedentary time spent in a seated position can also cause your hip flexors to shorten. Over time, tight hips and thighs can lead to lower back pain, strain or injury. Practicing Eye of the Needle elongates and opens up your entire hip area, relaxing your muscles and giving you increased flexibility and range of motion.

    Modifications

    • Using a wall to modify Eye of the Needle pose allows beginners, or those with tight hips, to gradually loosen up the hip muscles. Place your bottom in front of a wall, extending your legs up to rest on the wall. If the strain on your hamstrings is too much, push your bottom away from the wall slightly. Ensure that your back stays firmly planted on the mat. Bend your right knee, resting the ankle just below the left knee, lowering the left leg down the wall until you feel a comfortable pull on your right outer thigh and hip. Hold for several breaths, keeping your left foot flat against the wall. Repeat on the opposite side.

    Considerations

    • Performing Eye of the Needle pose correctly ensures that you target the right muscles without putting strain on your lower back. Take care to keep your pelvis in a neutral position, allowing your spine to rest in a natural, slightly curved position. Curving your spine too much can cause discomfort, and the stretch in your hips will be less pronounced. Press your shoulder blades firmly into the mat, opening up your chest. Consciously release the tightness in your hips by inhaling through your nose and exhaling through your mouth.