How to do Sucirandhrasana (Eye of the Needle Pose): Steps & Health Benefits


Health benefits of Sucirandhrasana include Strengthening Calves, Ankle and Hamstrings Muscles, Improves Flexibility of Spine, Helps to Remove Stress and Anxiety, Strengthens Buttocks, Abdomen, and Spine, Improves the Body Posture

June 1, 2018


Sucirandhrasana is one of the most important and advance asana in yoga with lots of health benefits. It is also known as The Eye of the Needle Pose. The name Sucirandhrasana actually comes from Sanskrit words, it is a combination of three words, where Suci means Needle, Randhra means Loop, Hole or Eye of the Needle and Asana mean Pose. So combine all the words, it's pronounced as The Eye of the Needle Pose. When you play out this asana you need to go your hands through the space between your knees, like thread passing through the needle hole, for that reason, this Asana is named as Sucirandhrasana (The Eye of the Needle Pose).

Sucirandhrasana has lots of health benefits; among that some of the health benefits of Sucirandhrasana include Strengthening Calves, Ankle and Hamstrings Muscles, Improves Flexibility of Spine, Helps to Remove Stress and Anxiety, Strengthens Buttocks, Abdomen, and Spine, Improves the Body Posture, Improves Blood Circulation and Stimulates the Thyroid and Pituitary Glands.

Before we go to do this asana, we should know for whom this Sucirandhrasana is not recommended. Those who are suffering from severe back injury, hip injury, ankle injury and knee injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana.  Those suffering from any form of hernia should avoid this practice.

How to do Sucirandhrasana (The Eye of the Needle Pose):

  • To start this asana get onto the yoga mat and lie down on your back like Savasana (The Corpse Pose).
  • Keep your arms alongside your body in a resting position.
  • Now, twist your knees, and keep the bottoms of your feet level on the ground or floor.
  • Presently, isolate your feet in a way that they are wide separated from your hips. Your thigh should be parallel to each other.
  • Subsequent stage, fix and raise your left leg alongside stretching out your heel area of the roof.
  • From that point onward, twist your left knee and traverse your right knee. Place your left external lower leg to the outside of your right knee in a way that your foot hovers in the air.
  • Now, try to keep your left foot flex, by squeezing through your heel in the meantime, try to pull your toes back toward the left.
  • As you breathe out; try to keep your right knee nearer to the chest. Presently, try to bring your left hand and lower arm between the spaces of your legs. Catch your hands around the back of your right leg's thigh.
  • Release your shoulder bones down toward your abdomen and widen over your collarbones.
  • Now, try to keep your sacrum and tailbone down towards the floor and protract your spine.
  • Contact your chin delicately and hold your eyes down to the inside line of your body.
  • Try to remain in this position as long as you can.
  • For beginners, try to be in this position for 30 to 60 seconds.
  • To release from this position, slowly get back to the starting position, keep your leg straight and take a deep breath and relax. Keep both the hands alongside your body. 
  • Now you can again do this asana with opposite leg. You should do minimum 10 repetitions of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your arms, shoulder, legs, knees, hips and chest but as you practice more you can do this asana more easily.

Health Benefits of Sucirandhrasana (The Eye of the Needle Pose):


Sucirandhrasana Strengthen Calves, Ankle and Hamstrings Muscles:

Different studies have been proven that regular practice of this Sucirandhrasana, stretch your calves and hamstring muscles, that puts extra pressure on this muscle and the blood flow will increase in this area and muscles will get more amount of oxygen and nutrition, which helps them to strengthen and regular practice of this Sucirandhrasana also help to prevent injury in calves and hamstrings during exercise and other works.

Sucirandhrasana Improves Flexibility of Spine:

Different studies have been proven that, regular practice of this Sucirandhrasana will help to improve the flexibility in the spine and helps to keep it straight and strong. While we are doing Sucirandhrasana, our spine posture is little bit backward, which helpful to reduce the hunch and regular practicing this asana helps to improve the flexibility and elasticity of the spine that help to reduce the back pain and stiffness in the spine.  

Sucirandhrasana Helps to Remove Stress and Anxiety:

Studies have been proven that practicing of Sucirandhrasana on a regular basis is not only good for our physical health, but also it helps to improve our mental health. The regular practice of this asana increases the blood flow to our brain that provide sufficient amount of oxygen and nutrition to our brain, which is very essential for our brain and it also help to calm the mind and release the stress.

Sucirandhrasana Strengthens Buttocks, Abdomen, and Spine:

This asana is also very useful for our buttocks, abdomen and spine. Different studies have been proven that regular practice of this asana improves the elasticity of this muscle and also helps to increase the blood flow in this area, so the regular practice of this Sucirandhrasana helps to strengthen and prevent injury in the buttocks, abdomen, and spine.

Sucirandhrasana Improves the Body Posture:

Regular practice of Sucirandhrasana helps to reduce the body fat from our body, especially belly, arms, thighs, butts regions, thus it helps to keep our body posture.

Sucirandhrasana Improves Blood Circulation:

When we are doing Sucirandhrasana it helps to open the chest muscles that helps improve the blood circulation, thus reduce the strain from the blood vessels and also prevent the formation of fat and cholesterol in our body.

Sucirandhrasana Stimulates the Thyroid and Pituitary Glands:

Different studies have been proven that regular practice of Sucirandhrasana on a regular basis can improve the thyroid and pituitary gland health, because it creates a lot of pressure on the thyroid gland in the neck region, due to this our body promotes the secretion of thyroxin hormone, which is very beneficial for hypo and hyperthyroidism.

Health Benefits of Sucirandhrasana