Yoga BLOG

Sucirandhrasana - the eye of the needle Sucirandhrasana is one of the basic asanas in yoga. It's a classic hip opener that simultaneously stretches the hip muscles and lower back. The word "sucirandhra" is composed of the two Sanskrit words "suci" and "randhra," meaning "needle" and "loop." This is why we also call this asana "eye of the needle." The importance of the hip in yoga The hip joint is of central importance in yoga , both physically and mentally. Like the shoulder joint, the hip joint is a ball-and-socket joint capable of three-dimensional movement. The femoral head is embedded in the acetabulum of the pelvis. To prevent the hip joint from dislocating, it is supported by strong ligaments. Furthermore, the femoral head and acetabulum are covered by a thick layer of cartilage. Synovial fluid ensures good mobility of the hip joint. Two large muscle groups are responsible for the mobility of the entire pelvis: the greater trochanter and the lesser trochanter. The hip joint is therefore very stable and plays a key role in overall body stability, as it is located in the middle of the body. The upper body rests on the hip, and the mobility of the entire body depends on our hips. There is also a direct connection between the back and the hip joint; it is not uncommon for the hip muscles to be tense when there is lower back pain. There are many good reasons why the hips are so important in yoga. But why should you open them up with Sucirandhrasana? Why you should open your hips with Sucirandhrasana Due to our modern lifestyle, we sit a lot. Sitting for too long can cause the core muscles to tense and shorten. Shortened muscles in the lower back and hips can lead to back pain. That's why hip stretching is one of the basic exercises in conventional physiotherapy. In yoga, the hip also has a spiritual significance. It is seen as the seat of emotions; after all, our sexual organs are located there. The digestive organs also rest in our pelvis. Accordingly, this area is important for our vitality and our emotions. The hip opener in yoga is intended to connect us with our emotional life; it is not only meant to physically open the hip joint, but also to help us open ourselves spiritually. Whether you practice yoga to stay healthy and physically active or to grow mentally and spiritually, the hip opener Sucirandhrasana is simply good for you. With regular practice, the flexibility of your entire body improves. This asana can also boost your self-confidence. You move more gracefully and walk upright. If you have tension-related back pain, for example, if you have been sitting for too long, you can try Sucirandhrasana. Stretching the hips often brings relief. Instructions for Sucirandhrasana Sucirandhrasana is particularly effective when practiced regularly, as it stretches the deep hip muscles. For this exercise, lie on your back in a relaxed position. Place both feet on the floor and bring your right lower leg over your left thigh. Now pull your left leg up, interlacing your hands behind your thigh. Stay relaxed throughout the entire exercise and try to hold the stretch for about half a minute. Then repeat the exercise on the other side. Caution: When you should not practice Sucirandhrasana People with severe back pain or spinal damage, such as a herniated disc or spondylitis, should be cautious with pelvic exercises. Even with unexplained back pain, you should first consult your doctor to determine whether Sucirandhrasana is safe to perform. If you are healthy and still experience back or hip pain during the exercise, ask your yoga teacher for advice. There are likely modified versions of this exercise you can try. Image © summer78 / 123rf.com