Shoelace
Audio File
Instructions
From a seated position, gently cross right knee over the left.
Or from table top position, lift the right knee across the left, bring the feet out towards the sides and sit between the feet.
You may need to use a cushion or a blanket to elevate the hips and allow the pelvis to tilt forward.
When ready, and if it feels okay, slowly fold over your legs. Use a prop to rest your head on.
To release slowly use your hands to guide the legs out in front of you and rest back on your hands. Gently move your legs like "windshield wipers".
Modifications
Half shoelace with the bottom leg extended
Cross-legged Pose - cross one shin in front of the other and fold forward
Eye of the needle pose or figure four on your back
Contraindications
Hips
Lower back
Pelvis
Knees
Sciatica
Pregnancy - no forward folds after 1st trimester
Type of pose
Hip opener
Parts of Body Benefited
Hips
Inner thighs
Groin