Eye of the Needle Yoga Pose

Eye of the Needle Yoga Pose is a supine pose that targets the inner thighs and hamstrings and is ideal for yogis and yoginis at all levels.

anahata – the heart chakra
related poses
How To Do Eye of the Needle Yoga Pose
  1. Begin in Corpse Pose (Savasana), flat on your back with knees bent and feet flat on the floor about hip-width apart, toes pointing forward. Keep your arms relaxed at your sides. Lay in this position for several breaths.
  2. Inhale and straighten the left leg up toward the ceiling, bringing it perpendicular to the floor. Push up through the heel of your foot, feeling the stretch along the back of your leg. Keep your right foot and hips firmly planted on the floor as you do this, being sure not to lift the pelvis or lean as you push up through the extended leg.
  3. Bend the left knee again, this time turning the leg so that the knee is pointing away from the body to the left. Bring the outer left ankle to cross over the right thigh so that the heel of the foot is directly above the floor, resting your ankle on your left leg while keeping the right leg active. Push through the ball of the left foot while drawing the toes back, pressing out of the heel simultaneously. Using your hands, push your left knee away from your upper body to open up the hips further.
  4. Lifting the right foot off of the ground and drawing the right knee inward slightly, reach your left hand through the space between your two legs and the right hand around the outside of the right leg, clasping your hands together around the right thigh.
  5. Breathing deeply, pull the right leg in toward you using your hands. Do not exceed your limit here; feeling resistance is fine, but stop if you begin to feel pain. This pose should be relaxing, providing little discomfort.
  6. Keep your shoulders flat on the mat and spread out across your back, relaxing your shoulders, neck and face muscles. Lift up at the heart, keeping your back flat, and draw your chin down toward your sternum to gaze down the length of your body. Lengthen your spine downward, drawing your tailbone into the floor.
  7. Continue gazing down your center, or close your eyes as you hold for the pose for several breaths, 30-60 seconds if comfortable. To come out, release your hands from your right leg and bring your foot back to the floor. Uncross the left leg, bringing the left foot to the floor as well. Repeat steps with the other leg.
  • Breathe deeply through each step.
  • Avoid this pose if you have a knee, hip, lower back or spinal injury. If you’re experiencing pain in these areas, only perform if approved by a trainer or health care professional.
  • Do not practice during the second or third trimester of pregnancy.
  • Be sure to keep your shoulders, neck and face relaxed. If you feel any tension or discomfort in your neck or head, place a folded towel, blanket or small pillow underneath for support.
  • Be sure to keep your shoulders, tailbone and buttocks drawn into the floor. Do not lift any of these up off of the floor as you draw your legs inward.

If you are unable to clasp your hands around your thigh, use a yoga strap, scarf or tie by looping it around the back of the thigh and holding each end with one hand.
The further back you push the knee, the further your hips will open and the deeper the stretch will be along the legs. If you feel uncomfortable because the stretch is too deep, angle the knee in toward your upper body.

Stretches & Strengthens

All Muscles: Inner thighs, hamstrings, lower back

Target Muscles: Inner thighs, hamstrings

Health Benefits of Eye of the Needle Yoga Pose
  • May relieve symptoms of depression and anxiety.
  • Relieves tension and stress.
  • Improves blood circulation.

Sanskrit Name & Meaning

Sanskrit Name & Meaning



suci: needle
randhra: hole, loop
asana: posture

History & Mythology

History & Mythology

There’s gotta be some history or mythology on this pose! We’ve looked high and low and have only come up with this message. Perhaps you have some information or resource for us to explore?