Sucirandhrasana (Eye of the Needle Pose)

Posted On October 14, 2019


Sucirandhrasana considers as a warm-up yoga pose. It helps your body to prepare for more intense yoga poses/postures.

The name Sucirandhrasana is taken from Sanskrit and in English, it is known as Eye of the Needle Pose ( Suci= Needle; Randhra = Loop/Hole; Asana= Pose). In needle, there is a loop or hole for passing the thread, when you perform this asana you have to pass your hands through the space between your knees. So, this Asana is named as Sucirandhrasana.

It’s a basic level asana and beginners can easily perform this yoga asana. This asana provides strength to the hamstrings and your inner thighs. Also, it helps to open your hips.

Sucirandhrasana helps to open your Anahata (heart) chakra which increases the feelings of love and self-esteem. It improves the blood circulation in your whole body.

Benefits of the Sucirandhrasana

  • Beneficial in stress, anxiety, and depression.
  • Stretches and strengthen your hamstring, lower back, and inner thighs.
  • Relaxes and calms your mind.
  • It lengthens your hip flexors.
  • Improves the blood circulation in your whole body.
  • It helps to open your Anahata (heart) chakra.
  • Cure the lower back pain.

[Also Read: How to do Udhrva Ahjaneyasana and its benefits]

Steps of the Sucirandhrasana

  • First Lie on your back with your knees bent and the soles of your feet on the floor.
  • Hug your right knee into your chest.
  • Now cross the right ankle over your body and rest it on the left thigh.
  • Let the right knee relax away from your torso.
  • Lift your left foot off the floor and thread your right hand through your legs, so your hands meet on the backside of your left thigh.
  • Clasp your hands on the front side of your left shin.
  • Using your hands, draw your left thigh toward your chest. This will cause your right hip to open.
  • Keep both feet flexed.
  • Continue to breathe deeply and relax the right knee to open the hips.
  • Repeat on the other side.


  • Don’t perform this asana in the hip, knee, spinal or lower back injury.
  • Pregnant women avoid this Yoga pose.
  • Breathe deeply in each step.
  • During the process, don’t lift your tailbone, shoulders, and buttocks from the floor.
  • Like every yoga asana, it is essential to keep your stomach and bowels empty during practice.
  • At least keep a 4-6 hour gap between your practice and meal.
  • Practice any kind of exercise or asana under the guidance of experts.
  • As a beginner don’t go beyond your capabilities during Asana. otherwise, it causes serious injuries.

Written by HealthE-gyan

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