The Eye of the Needle yoga pose is a slightly intricate pose with acrobatic elements in it. But at the same time it is simple enough for any young and healthy practitioner to learn and master. Those who take up yoga at a later age should consult their physician. This pose places some strain on the hips and lower back, so those who suffer from sciatica, slipped disc or any hip or spine related ailment should seek medical advice before doing this pose.
Learn to do this asana (pose) under the guidance of a yoga teacher, so that you learn to do this pose properly the first time around. You need to start by lying supine on a mat. Your legs are straight down the hips, and arms are by your sides. In this position, breathe consciously and slowly for some time. After you are comfortable and relaxed you can start doing this pose.
Lift your legs by bending them from the knee and place your feet flat on the floor. Stabilize yourself in this position, and then lift your left leg to place your left ankle on your right thigh, just near the right knee. Pause at this stage for some time.
Stiffen the muscles of your right leg including your glutes (buttocks), quads, inner thighs and calf muscles and push the floor down with your right foot. Lift our right leg off the mat. As you lift your right leg, you also lift your left leg which moves closer to your chest.
Your abdomen is compressed when you do this. Now lift your arms to insert your left arm into the cavity between your right thigh and left shin and hold the right inner thigh. You can also place your right palm on the right thigh. Your right arm comes in from the other side, beyond the right leg.
To sharpen the bend for your hips, you can even place your palms over your right shin, just below the knee and pull your legs towards your chest.
Depending on your comfort, decide whether to place your palms on your right shin or your right inner thigh and also how much to pull your legs towards your chest. This depends on your comfort level. In this position lengthen your tailbone to lift your lower back upwards a bit and curve your lower spine.
Try to spread your legs on either side a little bit, to stretch your hips further. Pause in this position for some time and then repeat these steps interchanging the position of the legs. This is the eye of the needle pose that helps to give you supple hips.
Sources:
Yoga Supine Beginners Sequence : Eye of the Needle Yoga Pose
http://www.youtube.com/watch?v=UM02T4O-Iho
http://www.yogatic.com/tag/supine-eye-of-the-needle-pose/
http://www.healinglifestyles.com/index.php/yogatighthips09
Yoga Threading the Needle Stretch
http://www.ehow.co.uk/video_2357533_yoga-threading-needle-stretch.html
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