Reverse Pigeon Pose

Reverse Pigeon Pose

Sucirandhrasana (Eye Of The Needle Pose) is an elegant combination of a gentle hip-opener and an effective hamstring stretch. Also known as the Reverse Pigeon Pose it is commonly used by runners during recovery, to release any strain in the hamstrings and glutes. Typically Eye Of The Needle Pose is practiced at the end of a yoga sequence to cool down the muscles of the hips, legs, and lower back.

This supine pose is a grounding practice and works on the connecting tissues when held longer, hence should be included in Yin Yoga for better flow of energy through the channels, and to activate certain meridians.

Sucirandhrasana is considered a base pose as sucirandhrasana variations can be derived from this pose.Sucirandhrasana is considered a warm-up yoga pose to prepare the body for more intense yoga poses / yoga flows.

Step-by-Step Instructions

Step 1
Start on all fours. The hips are directly above the knees. The thighs, knees, calves, ankles and feet are hip distance apart from one another. Tops of the feet rest on the earth.
Step 2
The hands and arms are shoulder distance apart. Stack the shoulders over the elbows and wrists. Spread the finger wide and root down through the index, thumb and pinky fingers.
Step 3
Bring a slight engagement to the belly by drawing the naval in and up towards the spine.
Step 4
On an inhale, lift the right arm up to the sky and shine the heart up. Follow the arm with your gaze.
Step 5
On an exhale, slide the right arm underneath the left and slide the left arm forward. The left arm remains active and the elbow off the ground by pressing firmly into the palm of the hand. The hips, knees, legs and feet stay don’t move. Bring the right cheek and ear to the ground. The gaze is to the left.
Step 6
If you would like to go a little deeper, you can bring the left arm to rest on the lower back as you grab a hold of the right inner thigh with that hand. There is also the option to play with your balance by using the right inner thigh to over the right leg off the earth. If you do so flex the right toes and draw the outer hip down towards the earth.
Step 7
To release, bring both arms out in front of you and walk back to tabletop position. Repeat on the other side when you are ready.

Pose Detail

Benefits and Contraindications


Lengthens the hip flexors.

Helps to prepare the body for seated poses(Ex: Padmasana or Lotus posture).

Opens the hips.

Helps to cure the lower back pain.

Stretches the arms, neck, hips, upper back and shoulders.

Helps to calm the mind. Increases the blood circulation to the entire body.


Knee injury.

Shoulder problems.

Neck Injury.

Sacroiliac issue.

Photo poses in different angles


It’s good to do this pose in the morning with empty stomach.

Do not rush. If you find any pain or discomfort, Ask for the expert’s guidance and the doctor’s advice.

Modifications & Variations
  • Chair Pigeon Pose Variation Forward Bend Head Bolster
  • Chair Pigeon Pose Variation Forward Bend Foot Bolster
  • Chair Pigeon Pose Variation Forward Bend Prayer Hands
  • Eye Of Needle Pose Variation At Wall
  • Half Reverse Pigeon Pose
  • Seated Revolved Figure Four Pose
  • Eye Of The Needle Pose Variation Holding Shin
  • Seated Glutes Roller
  • Sleeping Pigeon Pose Wall
  • Seated Hip Roller
  • Chair Pigeon Pose
Top Preparatory Poses
  • Wind Release Pose
  • Bridge Pose
  • Half Wind Release Pose
Top Follow-Up Poses
  • Supine Spinal Twist Pose II
  • Happy Baby Pose
  • Reclined Half Cow Face Pose

Iana Varshavska
Iana Varshavska
Website administrator

In love with yoga and everything that goes along with it. Iana is a Registered Yoga Teacher (RYT) who has completed the 200-hour Yoga Teacher Training Certification by the Yoga Alliance U.S. In addition to that, she is constantly studying and improving her skills in various aspects of yoga philosophy, yoga anatomy, biomechanics, and holodynamics.