Sucirandhrasana – Eye of the Needle Pose

Sucirandhrasana – Eye of the Needle Pose


Sucirandhrasana is derived from the combination of the Sanskrit words Suci(needle), Randhra(aperture or hole or opening) and asana (posture or pose). It is called as Eye of the Needle Pose in English.

Sucirandhrasana helps to prepare the body for sugarcane pose (ardha Chandra chapasana) and king pigeon pose (eka pada rajakapotasana).

It is one of the easiest yoga pose. From beginner level students to experts can practise very easily. It helps to open the hips and calms the mind.

Steps Involved:

  1. Start with lie on your back, on the yoga mat.
  2. Keep your knees bent.
  3. Make sure that the soles of your feet are on the floor.
  4. Slowly lift the right foot up and place the ankle onto the left thigh.
  5. Bring the chest up.
  6. Insert your right hand between both legs and your left hand around the left leg.
  7. Try to interlock the fingers on the left thigh.
  8. Note: Alternatively you can interlock the fingers on the left shin bone.
  9. Make sure that your shoulder and head are on the ground.
  10. Relax, and breathing should be normal.
  11. Note: You can feel the stretch on your right hips.
  12. Actively pull the left knee towards the chest.
  13. Hold in this position for few seconds (30 to 60 seconds).
  14. Repeat all the above steps with the opposite side.


  • Lengthens the hip flexors.
  • Helps to prepare the body for seated poses(Ex: Padmasana or Lotus posture)
  • Opens the hips.
  • Helps to cure the lower back pain.
  • Stretches the arms, neck, hips, upper back and shoulders.
  • This pose helps to stretch the muscles around your hips.
  • Helps to calm the mind.
  • Increases the blood circulation to the entire body.

Dos, Don’ts and Tips:

People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.

  • Knee injury.
  • Shoulder problems.
  • Neck Injury.
  • Sacroiliac issue.

Practise this yoga daily, will yield the better results.

It’s good to do this pose in the morning with empty stomach.

Do not rush. If you find any pain or discomfort, Ask for the expert’s guidance and the doctor’s advice.