Eye of the needle

Laying on your back with both feet on the ground, you clasp your left knee with your left hand and your left ankle with right hand and you gently place the left ankle on the right thigh, just above the knee. For a stronger pose, you can clasp your right shin and pull it inwards. Make sure the pelvis stays on the ground. 

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To come out of the pose you release the grip of your right shin. Place both feet back on the ground as you gently release the left leg with assistance of your hands. Wiggle the knees a bit and lay flat on the back for some breaths. Repeat with the right leg.

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Benefits

• Opening of the hip

• Stretch of the thighs and buttocks 

• Gentle internal rotation of the other hip joint 

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Contra indications  / modifications and prop use

• Knees/ ankles: Keep your foot on the ground, don't bring your legs inwards. 

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Alternative pose

Against the wall or sleeping swan