How to Perform the Eye of Needle Yoga Pose
Yoga is a form of exercise that deepens meditation and self-awareness, hones balance and attunes the mind. In addition to the energetic benefits of yoga, it can also help to strengthen the body and reduce pain. The eye of the needle yoga pose is a great way to strengthen the muscles of the lower back, and in the long run, reduce pain and tension.
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Instructions
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Begin the eye of the needle exercise by laying flat on your back on your yoga mat with your legs bent. Breathe deeply a few times, allowing the stress to dissipate from your body.
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Flex the toes of your right foot. Slowly and gently raise your straight leg and push your heel towards the ceiling. Bend at the knee and rest your right ankle on your left knee.
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Lift your left foot and slip your right hand between your legs and your left hand around the outside of your left knee. Grasp your hands together around the top your left knee. Try not to lift your head and shoulders off of the mat. If you feel like you must lift your upper body, grasp your left leg under the knee, instead of on top.
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Press your right knee away from your body gently as you draw the left knee into your stomach. Only push and pull as far as is comfortable, as this exercise can be hard on the knees. If at any point you feel pain or discomfort, you have gone too far.
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Exhale and release your left leg followed by your right leg. Repeat the stretch on the opposite side. For best results, hold each stretch for a minimum of two deep breaths, or approximately 10 seconds, to release the hip muscles and reduce low back pain.
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