For those of you that find Pigeon Pose challenging, Eye of the Needle is the next best thing.
A pose like this allows you to get deep into the hips without much strain on the knees. There are two ways to approach this pose. First, by grabbing on to the back of the leg or shin as shown in the photo.
The key is to rest the head on the ground. If you can’t do that because your hips are tight, which is more common than you think, that you’ll want to place the foot that is not crossed over the knee on the wall. That way you can get a stretch but the wall is supporting you not your arms.
If it seems confusing, just try it. I’m confident that you’ll figure it out.
Muscles Stretched
Gluteus Maximus
Gluteus Medius/Minimus
Iliopsoas and groin
Alignment and Execution Tips
Lie down on your back with both feet on the ground. Place your right foot over and above your left knee. Flex your right foot.
Draw your left knee in. Reach through your legs with your right arm and grab for either the back of your left thigh or top of your left shin with both hands.
Allow your head to rest on the ground and your low back to flatten.
Rest in this pose stretching the glutes for at least two minutes, then switch.
Benefits
Relieves tension and tightness in glutes after squats
Improves mobility in squats
WOD Movements
Squats
Lunges
Running
Tire Pulls
Deadlifts
Pistols
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