Sucirandhrasana or Thread the Needle

Being bipedal creatures, almost all of us will be plagued by back pain at some point in our lives. This is especially true of the lumbar region or lower back. A common problem is piriformis syndrome which leads to sciatic pain. The sciatic nerve originates in the low back and passes down through the buttock and the leg. A problem arises when the sciatic nerve becomes compressed and irritated by a tight or shortened piriformis muscle (located deep in the buttock). Symptoms are an aching low back, shooting pain down the butt and leg, numbness, and tingling on the affected side (or sides).

Piriformis syndrome can be caused by anatomy (the sciatic nerve passes through, rather than underneath the piriformis), anatomical gait disturbances, footwear, posture and sitting habits, poor ergonomics, driving long distances with the right foot on the gas pedal, improper running or walking form, and lack of stretching and movement.

Luckily we have stretches and massage therapy that can give immediate and long term relief (especially if the cause is addressed).

Sucirandhrasana or thread the needle (suci=suture in sanskrit) is the go-to pose to release the low back and relieve sciatic pain.


So find a comfortable (and maybe sunny) spot to lay down on your back, slightly tuck the chin into the chest to straighten and elongate the neck. Now cross the right ankle over the left knee. Gently press on the inner right thigh for a little outer rotation.

Thread the right hand between the legs and the left arm to the outside of the left thigh, clasp the hands together on the left shin or thigh. Like so...

If you find it difficult to reach your shin or thigh while maintaining a flat spine, relaxed neck and shoulders, or if the stretch in the right thigh and low back is too intense...modify with a yoga strap, belt, towel, etc...

Do both sides and don't forget to breathe deeply and with positive intention! Mentally release tension with every exhale. Relax the upper body (shoulders, neck, and even the grip of your hands)

This stretch should feel wonderful! If it is hurting intensely, despite modification, find a professional (yoga teacher, massage therapist, chiropractor, doctor, acupuncturist, physical therapist, etc.) that can explore your unique situation more in depth. 

Enjoy!