The Eye of the Needle
- Focus: Hips
- Level: Beginner
- Total Time: 30 to 60 seconds
- Indications: depression, anxiety; stimulates blood circulation
- Contraindications: back, knee or hip injury, pregnancy (after first trimester)
The Eye of the Needle
Note:
The eye of the needle focuses on opening your hips while simultaneously stretching your hamstrings and inner thighs. Individuals with back, knee, or hip injuries should avoid this pose, as should pregnant women who are past their first trimester.
Pose Instruction
- Begin in the corpse pose. Bend your knees and slide your feet partway toward your hips, keeping your legs hip width apart. Rest your arms beside your body and spend a few moments focusing on your breathing. Breathe slowly throughout this exercise, exhaling for twice as long as you inhale.
- Breathe in and raise your left leg, rotating your leg so that your knee points outward. Rest your left anklebones on the top of your right thigh, just below the knee. Flex your left foot, stretching your toes apart.
- Thread your left arm between your legs and grasp your right thigh with both hands. Interlace your fingers beneath the thigh.
- Keeping your shoulders firmly against the ground, with your arms pull your thigh toward your body until your right foot is off the ground. You should feel slight resistance but it should not be painful. Keep your shoulders flat and relax your upper body, including your facial muscles.
- Expand your chest, keeping your back on the ground. Move your chin toward your breastbone and gaze down your body. Elongate your spine by pushing your tailbone into the ground. Stay in this position for 30 to 60 seconds.
- To release, let go of your right leg and lower your right foot to the ground. Uncross your legs and return your left foot to the ground.
- Breathe deeply, then repeat, placing the right leg over the left thigh.
Disclaimer
In this article, I have shared The Eye of the Needle : Yoga For The Hips. The information included in this Blog is designed to provide helpful information on the subjects discussed.
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