Randhra = Loop or hole
Asana = pose
Sucirandhrasana at a Glance
It is also called the Reverse Pigeon Pose. This can be done as a warmup or cool-down asana. This is a simple and good pose for beginners, which gives a stretch to the Hamstring muscles, the lower back, and a Hip opener.
Benefits:
- This helps to prepare for seated poses, challenging poses, and backbends.
- Eye of the Needle pose gives a good stretch and strength to the hamstring muscles and opens your hips.
- This relieves your lower back pain and is good for glutes and hip flexors.
- This gives you relief from stress and anxiety as it cools and calms down your body and mind.
Who can do it?
Anyone who is new to yoga can do this pose as this doesn’t need much flexibility. People looking to relax their body and mind and release stress can do this asana. People with tight hips can do the Eye of the needle pose to gain better flexibility. Mild lower back issues- can do this pose to ease your back pain and pain relief.
Who should not do it?
This is a restorative pose anyone can do to relax themselves, but it is better to be safe for people with hip or knee injuries. For any recent surgery or severe lower back pain, people should avoid it and consult their healthcare professional for guidance. Pregnant women during the latter stages of pregnancy should avoid or do it under the guidance of a prenatal yoga trainer.
How to Do Sucirandhrasana?
Follow the Step-by-Step Instructions
Reverse Pigeon Pose (Eye of the needle) can be done as a warmup asana before starting the yoga sequence, or after completing your yoga practice, you can do it as a cool-down asana.
- Lie down on a yoga mat or a soft carpet.
- Lie down in the Savasana relax and keep your legs straight and stretched.
- Take some deep, relaxed breaths, bend both your left and right knee, and keep the feet flat on the floor and in line with your hips.
- Keep your feet near to the hips and knees bent.
- Now breathe deeply, keep your back grounded, and lift your right foot (left leg firm on the floor). Catch hold of the right ankle, bring it near the left knee, and place it on the left thigh near the left knee.
- Now, your back should be firm and relaxed, your head should rest on the ground, and don’t strain your neck.
- Now, slowly keeping this position stable, lift your left foot off the floor and loop your right arm into (through) the legs, and your left hand should meet your right arm (both arm fingers clasped) at the back of the left thigh.
- At this point, after getting into this pose, you can close your eyes or just look up.
- Let the flow of your breath be continuous and relaxed throughout the pose.
- Press the left knee toward the chest, exhale, and feel the stretch and tightness in your lower hip. Feel the pressure in your hamstrings and the stretch in the lower back.
- Throughout this procedure, your back should be resting on the floor, and don’t stress your neck or shoulders; keep it relaxed.
- Be in a gentle hip stretch pose for about 2 to 3 minutes, relax, and let go of the stress and anxiety.
- Now, slowly breathe in and gently release your arms first and then your legs one by one. Place your foot on the floor and relax in this pose for 2 to 3 relaxed breaths.
- Then do this on the other side by lifting the left foot and keeping the left ankle on the opposite thigh (right thigh), looping the left arm in the legs, and gently pulling your right leg towards your chest. Be in this position, and come out slowly as given in the above steps.
- Bring your legs down to the floor. Come to the savasana pose and relax.
What are the Benefits of Sucirandhrasana?
- Eye of the Needle Pose gives a good stretch to your hips, thighs, upper back, and shoulders.
- This can help to reduce the fat accumulated in your lower belly and in the thigh area, only if you do it regularly.
- It helps to tone and strengthen your abdominal muscles and the lower part of the body.
- This also helps to strengthen your spine and improve your posture.
- It improves flexibility in the hip and the hamstring muscles
- This helps to relieve stress and anxiety and helps to keep you calm.
- This is a preparatory pose for the Lotus pose and meditation.
- It helps to increase the blood flow and circulation to the whole body.
- This also helps to improve your digestion process.
Health Conditions that Might Benefit from Sucirandhrasana
- People with tight hips can practice this pose to reduce the stiffness of their hips.
- People suffering from a mild lower back issue can include this pose in their exercise routine.
- This can help reduce the sciatica pain.
- For people struggling to get sleep, this pose can be helpful to improve their sleep quality.
- This being a calming pose, people with mild stress and anxiety can practice this asana.
Safety and Precautions
- People with lower back or hip injuries should avoid or consult their doctor for guidance.
- Pregnant women should do this pose only after consulting their health care professional and under the guidance of the prenatal yoga trainer.
- For any health concerns, consult your doctor.
Common Mistakes
- Do this pose on a soft and even surface.
- Don’t neglect your health concerns.
- Keep breathing throughout the pose.
- Avoid stressing your neck or shoulder.
- Use props if needed.
Tips for Sucirandhrasana
Even though it’s a relaxing pose, follow the step-by-step procedure. Alignment is important.
- Beginners do it under the guidance of the yoga teacher to get the proper posture.
- It is important to relax and calm down.
- You can do this as a relaxing pose after the yoga sequences.
The Physical Alignment Principles for Sucirandhrasana
- Lie down flat in the supine pose.
- Bend your right and left knees bent, your feet flat on the ground, feet should be in with the hips.
- Keep your back and shoulders relaxed and grounded.
- Bring the bent knee towards the chest (don’t force it too much; bring as much as you can) to give a little pressure.
- Your head should be straight and neutral.
- Engage your core to support the back and breathe throughout the Eye of the Needle Pose.
- Use props if essential for better support and comfort.
- Loop your arms in between the legs.
- Join your arms (fingers clasped) behind the thigh.
- Do this with the right and left leg for a balanced benefit.
Sucirandhrasana and Breath
Eye of the Needle Pose is one of the relaxing yoga poses. Breathe should be your priority while doing this pose. Inhale when you start, bring your knee closer to the chest, filling your belly, and feel your belly rising. While you bring it close, just exhale your tension and stress out and relax.
Keep breathing slowly and gently throughout the pose. Don’t hold your breath as the flow of breath is the flow of energy and life and you feel the energy and it deepens your stretch. Breath flow will let go of your stress and anxiety and fill you with calmness.
Sucirandhrasana and Variations
- You can do the Eye of the Needle Pose on a chair.
- You can use props, like pillow cushions under your head and hips, to get better support and comfort.
- You can do this as a base pose and twist the spine gently.
- This can also be done seated on the ground.
Conclusion
Sucirandhrasana or Eye of the Needle Pose is so simple yet amazing. This is a great alternative to Pigeon Pose to reduce tightness and improve hip flexibility. Practice daily to reduce everyday stress and anxiety and relieve body tension. It also puts pressure on the abdomen to aid digestion. Use props for comfort and if you have any health concerns consult your doctor before practicing. Practice both legs and coordinate with breath for best results.
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