Thread the Needle Pose
What is Thread the Needle Pose?
Thread the needle pose, or supta kapotasana in Sanskrit, is a gentle hip opener. It's a great alternative to pigeon pose both for beginners and those with tight hips. Lying on the back, the yogi crosses one ankle over the opposite thigh to form a figure four and gently pulls the bottom leg in toward the chest.
- Lie on the back with the knees bent and feet on the floor.
- Cross the right ankle over the left thigh.
- Wrap the hands around the left thigh and interlace the fingers.
- Exhale and slowly draw the left leg in, energetically pressing the right knee away.
- Breathe while holding the pose.
- Exhale and release.
- Change sides.
- Do not allow the low back to lift off the floor.
Benefits of Thread the Needle Pose
- Increases hip flexibility
- Calms the nervous system
- Stretches the glutes
- Releases tension in the lower back
- Stretches the legs and outer thighs
- Engages the core
Thread the Needle Pose Details
- Sanskrit Name
- Supta kapotasana
- soup-tah cop-oh-TAH-sah-nah
- Pose Level
- Padayoragre (Tip of the toes)
- Pose Type
- Hip Openers