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.

Instructions

• 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.

Cautions

• 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