Eye of Needle Pose

A deep hip and glute stretching pose performed lying on the back that targets the glutes and external hip rotators.

Instructions

1. Lie on your back on a yoga mat with both knees bent and feet flat on the ground.
2. Cross one ankle over the opposite knee so your crossed leg forms a figure-four shape.
3. Reach through the opening with your hands and grasp behind the thigh of the bottom leg.
4. Gently pull your thigh toward your chest, feeling the stretch in your hip and glute of the crossed leg.
5. Keep your lower back on the mat and maintain steady breathing.
6. Hold this stretched position for 30-60 seconds.
7. Release and repeat on the opposite side.

Tips

• Move slowly and gently into the stretch without forcing it.
• Keep your lower back pressed to the floor to avoid injury.
• Breathe deeply and relax into the stretch progressively.
• This pose helps with hip flexibility and can relieve hip and lower back tension.
• Can be held for extended periods (1-3 minutes) for deeper stretching.