Restorative
Reclining Pigeon Pose
Sucirandhrasana
A supine figure-four stretch where one ankle crosses over the opposite thigh, deeply opening the outer hip and glutes. Also known as Eye of the Needle Pose.
- ·Releases deep hip tension
- ·Stretches outer hips
- ·Relieves lower back tension
Instructions
- 1Lie on your back with your knees bent and feet flat on the mat, hip-width apart.
- 2Cross your right ankle over your left thigh, flexing the right foot firmly to protect the knee joint.
- 3Decide your depth: stay here for a mild stretch, or lift the left foot off the floor to deepen.
- 4Thread your right hand through the gap between your legs and interlace both hands behind your left thigh.
- 5Draw the left thigh gently toward your chest, keeping your head, neck, and shoulders relaxed on the mat.
- 6Breathe into the outer right hip and hold for 8 to 10 full breaths.
- 7Release by lowering the left foot, uncross your legs, and repeat on the other side.
Contraindications & precautions
- ⚠Acute knee injury or ligament tear — crossing the ankle over the thigh places rotational stress on the knee; avoid if there is any active knee pain.
- ⚠Hip replacement surgery — the deep external hip rotation required in this pose can exceed the safe range of motion after a hip prosthesis.
- ⚠Sciatica with piriformis involvement — while this pose can relieve some sciatic pain, it can also aggravate piriformis-driven sciatica; proceed with caution and stop if pain radiates down the leg.
