Eye of the Needle (Reclined Figure-4)

Sucirandhrāsana

Read what the gnome says

Eye of the Needle! Lie on your back, cross one ankle over the opposite thigh, and flex the foot. Thread the hands behind the thigh and draw it toward the chest. Keep the head and shoulders relaxed. Breathe into the hip, then switch. Sleepy gnome.

Works on Piriformis · Glutes

How to do it

1. Lie on the back, knees bent, feet flat.
2. Cross one ankle over the opposite knee and flex the crossed foot.
3. Thread the hands behind the thigh and draw it gently toward the chest, head down; hold, then switch sides.

Common mistakes

• Don’t pull hard on the shin: ease in.
• Don’t lift the head or tense the neck.
• Don’t let the crossed knee fall in: keep it open.

Benefits

• Releases tight hips and outer thighs.
• Eases stiffness from sitting and walking.
• A calm, grounding shape to breathe in.

Take care: Go easy or skip if you have knee or hip pain. Support the knees with a cushion or block and stop if you feel sharp pain.

Suggest a correction

In ready-made sequences

Hips & Legs 7 min

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Hips

• Bound Angle (Butterfly)Beginner
• Chair Pigeon PoseBeginner
• Chair-Seated Figure FourBeginner
• Cow Face Pose with StrapBeginner
• Garland Pose (Yogi Squat)Beginner
• Gate PoseBeginner