Thread The Needle Pose

Supta kapotasana

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
Pronunciation: soup-tah cop-oh-TAH-sah-nah
Pose Level: Beginner
Drishti: Padayoragre (Tip of the toes)
Pose Type: Hip Openers

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