There is limited effort involved in Eye of the Needle Pose, which means its a great one to do when you are low on energy, but you still need to release some tension in your hips and lower body.



How to do it-

Come into a supine position on your mat.

Bend your knees and draw your feet in close to your hips.

Draw your right knee in towards your chest, then turning your right knee out to the side, rest you right ankle on your left thigh.

You may already feel the stretch here, in which case stay in this position and count 5 long and deep breaths.

If you would like to take to posture further, draw your left knee in towards your chest, keeping the right leg in its position.

Take hold of your left thigh with both hands to gently encourage your legs towards your chest.

Stay here for 5 long breaths (or you may choose to hold this posture for longer. It is also and Yin yoga posture, so can be held for a few minutes if you like).


Eye of the needle Palm Cove



Stretches the outer hip (of the leg that is crossed over the opposite thigh).

Tones the thigh and buttock of the leg that (of the other leg – the left leg in this  case).

Gently lengthens the lower back.

Releases tension in the pelvic area.



Avoid practicing eye of the needle pose if you have a knee injury. Also, if you feel any pain at all in your knee, stop practicing this pose/ don’t go as far into this pose.

Avoid flattening your lower back down into the mat, try to maintain a gentle curve.

If you find it uncomfortable. don’t clasp your hands around the leg to draw it closer to the chest.


Eye of the needle pose is a good preparatory pose to try before pigeon pose, which I will share in a later blog post.

To try this pose in a yoga class, come and join a group session in Palm Cove with Hartig Yoga.

If you have any questions at all, don’t hesitate to leave a comment or contact us.