If you want toned hips but aren’t ready to do pigeon pose, then try a lighter variation – the needle thread.
The Eye of the Needle Pose is known in Sanskrit as Sucirandhrasana. This is a yoga pose that stretches the muscles quite similar to the pigeon pose, but in this move, you will perform in a supine position so it will be easy to control. For the most part, needle threading is often practiced during warm-up exercises to wake up the lower body and prepare for deep stretches.
Benefits of doing needle threading pose
One of the biggest benefits of the needle thread is that it helps to stretch the muscles around the hips, lower back, and hamstrings. Normally, the hip flexor muscle is very tense if you sit a lot, while the hamstring is more stressed with people who run or play sports. Therefore, if you fall into the above two cases, practicing the needle threading pose will be very useful because it can help these two parts become more flexible and move better. In addition, this pose also prepares you for sitting and backbend poses.
Instructions for performing needle threading pose
Due to its similar shape, the needle threading position is also known as the lying pigeon pose
- Start in a supine position, knees bent and soles on the floor
- Hug your left knee to your chest
- Cross your left leg and place it on your right thigh
- Let your left knee relax
- Lift your right foot off the floor and slide your left hand over it so that your hands touch the back of your right thigh. Or you can put your hands together and place it on the front of the right shin
- Use your hands to pull your right thigh toward your chest to expand your left hip
- Continue to breathe deeply and release the left knee to open the hip
- Hold the pose for about 5 breaths and then switch sides.
Common mistakes when performing movements
To achieve the best effect, when practicing needle threading, you:
- Don’t stretch too much. Only take steps that you feel comfortable with. Over time, your body will become more flexible
- Try to keep your back straight. Do not raise your head or shoulders. If you can’t grasp your thighs, you can use a yoga band for support.
Variations of the needle threading movement
If you feel pain during the exercise, get out
Just like yoga poses, you can tweak them for ease of doing or approach the pose on a deeper level:
- If your hips are tight and uncomfortable, you can put your right foot on the mat instead of pulling it closer to your chest
- If it is difficult to do when lying on your back, you can do it while sitting in a chair by placing your right foot on your left thigh so that your ankle is directly at the knee and holding the position for 3-5 breaths. You can also fold forward to increase the difficulty.
- If you want to be more challenging, you can bring your right knee closer to your chest and use your left elbow to gently push your left knee to give you space to lift your head and let your forehead touch your knee.
Avoid doing it if you have shoulder, neck, knee, back or hip problems. For pregnant women, this pose is not recommended after the first trimester.
Above is some information about needle threading pose in yoga. If you still have doubts, questions about this pose or other yoga movements, do not hesitate to download easyhealthylive.com to your device to have our professional yoga teachers guide you to practice.
How to Do Eye of the Needle Pose (Sucirandhrasana) in Yoga https://www.verywellfit.com/eye-of-the-needle-pos-sucirandhrasana-3567044 Accessed: 3/2/2021
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.