Dead pigeon pose / Eye of a needle pose (Supta Kapotasana /Sucirandhrasana)

Pose in English: Dead pigeon pose / Eye of a needle pose

Pose in Sanskrit: Supta Kapotasana /Sucirandhrasana

Step by Step instructions:

    1. Lie down on the back
    2. Bend the knees making sure the thighs are parallel and feet are hip width apart (ref to fig 1)
    3. Cross the right ankle over the left thigh (ref to fig 2)
    4. Clasp the shin of the left leg with the left hand
    5. Thread the right hand in between the thighs and left hand from outside the left thigh, clasp the left shin with both hands and lift the left foot off the floor (ref to fig 3)
    6. Make sure that the shoulders and sacrum are flat on the ground and left foot are flexed
    7. Alternatively, hold on to the back of the thigh or use a strap to ensure that the back is not rounded and lower back is on the floor
    8. Pull the left thigh closer to the chest
    9. Repeat step 2 onwards for the left leg


Screen shot 2014-09-23 at PM 03.12.25

Fig 1

Screen shot 2014-09-23 at PM 03.15.45



Fig 3



A preparatory pose for Pigeon pose, it serves as a good hip opener. The other benefits are:

    • Relieving stretch for people with sciatica/piriformis problems
    • External rotation of femur bones
    • Opening of hips if thigh is pressed down using the elbow

Muscles engaged

    • Piriformis muscle is stretched
    • Stretch on sciatica
    • Biceps contracts


    • Sacroiliac issues
    • Knee injuries

Deepen the pose

    • To deepen the pose, pull the knees closer to the chest. The more advanced practitioners can try King Pigeon Pose to open the hips even more.



200 Hr Sept Weekdays

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