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

Other poses that cultivate:

Compassion

Focus

Presence

Release

Other strategies for emotional support:

Grief

Sadness

Other strategies from:

Yin Yoga

Yoga