YogaFold
YOGAFOLD · POSE GUIDE
Eye of the Needle / Reclined Figure Four
Sucirandhrasana
Cross one ankle over the opposite thigh while reclining, then hold behind the lower thigh to draw the legs toward the body.
Suci means needle; randhra means hole, referring to the space between the legs.
The photograph holds behind the thigh. Use a comfortable range rather than pulling deeply from the shin. This differs from all-fours Thread the Needle.
Movement guidance
Preparation
Lie on the back with knees bent. Place one ankle on the opposite thigh rather than the knee joint, keeping the raised ankle comfortably flexed.
Entry and alignment
Lift the lower foot and bring that thigh closer. Pass one hand between the legs and the other around the outside to hold behind the thigh, with head and shoulders grounded.
Hold and breathe
Do not lift the head to pull closer or push the crossed knee. Keep the pelvis from rolling to one side. Keep breathing comfortably without holding your breath.
Exit and next movement
Release the hands, lower the bottom foot first, then uncross the ankle and change sides.
Easier variations and preparation
Keep the lower foot grounded or place a strap behind the thigh if the hands do not reach.
Difficulty refers to the photographed form. Individual experience may differ.
Savasana (Corpse Pose)
Supta Baddha Konasana (Reclining Bound Angle Pose)
Supta Virasana (Reclining Hero Pose)
Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose)