Yoga: Eye of the Needle Pose

Video Transcript

"From laying on your back, bend your knees and place your feet flat on the floor. Then cross your right ankle over your left knee and draw your knees in toward your chest. Interlace your fingers behind the thickest part of the thigh. If that's too intense, cause your hips are more tight or your shoulders are tight, you feel like you have to lift up off the floor to reach it, then take the strap and use the strap behind the thigh. That way you can hold the strap but keep your shoulders and your head released on the floor. Then push actively through both feet as though you were pushing into a wall. And rather than just trying to draw the knees into your chest, actually tip the groins downs down toward the floor at the front of your mat. As the groins tip toward the floor, lengthen your tail bone and move the right knee away from the right hip. You can release and switch sides. Take the left knee, left ankle, to the outside of the right knee, draw the knees in for Eye of the Needle, hold the thickest part of the thigh or if you want a deeper stretch, you can actually even hold the knee. Again, tip your groins toward the floor. You'll feel a little curve in your lower back and lengthen the tail bone as you widen the left knee toward the left. And then release, place both feet on the floor."