Yoga for Beginners Intro – Part 4 of 20

Eye of the Needle
Sanskrit Name: Sucirandrasana
Suci = needle
Randra = hole, cavity

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Yoga for Beginners Intro – Part 4: Eye of the Needle

Sanskrit Name: Sucirandrasana
Suci = needle
Randra = hole, cavity

Benefits:

  • Increases mobility and releases tension in the hips, legs and knees
  • Increases hip flexibility
  • Helps align and release tension from the lower back
  • Improves posture
  • Increases circulation between upper body and lower body
  • Prepares the hips for sitting postures

Points:

  • Press the top leg forward and sustain this on the exhale or for 5 – 15 seconds then ease up and repeat.
  • Keep the face, neck and jaw relaxed

Modifications:

  • If there is any strain in the knee or ankle while practicing the variation with the foot in the crease of the hip move the ankle bone up the thigh to the middle thigh or just under the knee.
  • If it is too intense with the ankle on the thigh by the knee: 1). Place the opposite foot on the floor and press the top leg, with the hand of the same side, away from the body 2). Place the foot on a yoga block 3). Place a strap around the leg and hold onto the straps instead of interlacing the hands or 4). Do this posture sitting with one foot on the floor and both hands on the floor.

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