A great hip opener and decompression for the lower spine when folding forward (Clark, 2015).
Shoelace pose, I personally love this pose, especially after a run or even when I’ve been sitting too much, the outer hips and my low back feel amazing after this deep stretch. I usually do two rounds of 5 mins holds, one with right leg crossed on top of left leg, move out and into counter pose, then switch to left leg crossed on top, counter pose and then repeat again. I would caution you though, the way I practice Yin is more advanced so be sure to read below on tips and how to ease into doing longer holds and also with proceeding with trying two sets like I practice. You may only be able to hold for a minute and that’s okay, meet yourself where you’re at.
Why is the pose even called Shoelace pose?
Well one reason is that one leg’s knee over the other knee, which creates sort of a shoelace look! The other reason is that in the Yang world (other more dynamic forms of yoga styles) this pose is called Gomuskasana better known as, Cow Facing Pose. In Yin Yoga the intention of the posture is different, even though they may “look” the same. Yin Yoga allows us to get into the deeper connective tissues, through longer passive holds. Yang practices are all about the muscles, and not holding as long, maybe 5 or 10 breaths or so, rather than 3 to 5 mins like we would in Yin Yoga.
Holding poses roughly 1 minute or longer is considered, Yin.
There are many benefits to long holds and one of them is getting into the deeper connective tissues, which in our case with Shoelace we open our hips and decompress our spine; the fascia, joints, tendons and ligaments are targeted, BEYOND the muscles.
Read more below for the benefits of practicing Shoelace pose from a Yin Yoga perspective.
But, first…
The Yin Yoga Practice
In Shoelace pose, not everyone will look the same in this pose (well any pose really). Even the image above you can see how the pose starts sitting more up right, and then with time, I am better able to fold forward, as my body opens and releases.
It’s important not to go too deep into the pose at the start. Or go to an “edge” where we think we should be in.
As time creeps up, while you hold in relative stillness, it can make the posture really hard to be in it, if you go past your edge, going too deep and/or moving into an edge too quickly. All of a sudden you might get the urge to come out, rather than marinating in the pose for longer.
When we proceed slowly into our initial edge or just before our edge gradually approaching, we can stay and hold for longer, and thus getting more benefits.
We don’t want feel a strong physical intensity in the pose right away, as we want to marinate in this pose for at least 3-5mins (or longer if you’re doing okay).
Dull achy feeling is what we are after!
Approach your EDGE gradually, stay relatively STILL and hold for TIME.
TIME is our magic ingredient.
There are many ways you can be in and deepen SHOELACE pose.
KEEP READING as the next sections outline different variations you can try with props to help you choose and modify the pose for YOU!
Keep in mind, practice with INTENTION and ATTENTION and only hold as long as you can still be breathing calmly and relax your muscles in the targeted area, which is the HIPS and SPINE (when folding forward) in this case!
Pain is not gain in Yin Yoga!
Also to note, do this pose if you do not feel pain (pain can be defined as pinching, stabbing, numbing, stinging, tingling, sharp or warming sensations).
If you feel pain, back out right away. Only progress into a deeper version of the pose if you lose sensations (the dully achy feeling of the targeted area). If you are feeling a dull achy feeling, keep in relative stillness, anywhere from 3-5mins (if not longer). It is so important with anything to do with the spine to really be mindful and move slowly in and out of the pose, and again come out immediately, if you feel pain.
Pain is not gain in Yin Yoga.
AVOID THIS POSE if you have any spinal injuries or knee issues that would impede the movements discussed. Always consult your physician or doctor you’re working with, if any of the movements or longer holds could hurt you in any way.
Physical & Mental/Mindful Benefits of Shoelace Pose:
Deeper hip release and opening
When folding forward in Shoelace, the spine gets a nice decompression
Stretches the low back
How to get into Shoelace Pose?
From seated take your one leg (let’s start with the right leg for this example), and cross right leg over the left
The bottom leg can either be straight out in front of you, or you can try to bend it too
Try to align your knees one on top of another, but know that its okay if your knees do not stack perfectly or are off a bit, the bottom leg being straight or bent my also alter this
If your knees are bothering try to not stack the knees as much over one another go for that, “Goldie locks position” where you feel something, but not too much or too little (coined by Bernie Clark).
In our case, ask yourself am I feeling sensation in the outer hip?
Play around with your feet placement, feet can be closer to your hips, or further from your hips. Notice how this impacts your knees, and also the targeted area, the top legs hip
Once you have your legs figured out, this is when you can begin to fold forward, do so slowly and try to hinge at the hips and only move into rounding the mid and upper back once your lower back (or even hip) allows
You don’t have to fold if you are getting a lot sitting up or if it starts to intensify in sensation moving into a fold, back out immediately if intensity is too much
Check in with your knees all throughout; if they are starting to feel pain at the start, middle or end of hold, come out earlier, don’t hold pose if you’re in pain
Notice if you feel the targeted area (hips, and along the spine), if you do feel something, stay, breathe and notice if this sensation changes with TIME
If you feel a dull achy sensation along the outer hips stay and breathe, move into a forward fold deeper, but only if your hips allow
Relax again completely, holding in stillness so you can feel the effects of the posture
NOT deep enough? Try staying longer in the hold or removing a yoga prop if you were using one
When COMING OUT and bringing back movement proceed with caution and move SLOW!
Move into your COUNTER POSE.
Caution: make sure to not feel any pain in the hips, knees, spine or low back.
Counter Pose for Shoelace Pose
For counter poses move or don’t move, find what works for you, after you come out of a long held posture you will learn and know what you prefer, below are some ideas:
Lay on your back in Corpse pose / Savasana to observe the effects of pose
Ground your feet to the earth wider than hip bone distance, lean back on your hands and windshield wiper your bent legs back and forth
Take your legs straight out in front of you and lean back on your hands and bring the chest forward. Allow your head to go back if your neck feels okay to do so
Child’s Pose is a nice one to find stillness if that’s what you’re craving, and come into a different position than Shoelace
Legs up the wall without a wall. Here you would take your legs straight up, souls of your feet point to the sky, as you’re laying down. This allows the blood to run down the legs (or up the legs depending how you look at it from a laying down position)
Each day is different, assess what you need in the moment, not where you think you should go. The body becomes vulnerable from holding the postures in stillness and for time.
Move out of the pose slowly, and choose your counter - move, don’t move!
Different Variations of Shoelace Pose
Shoelace doesn’t have to look as pictured above. Try your best to get your knees over one another, but you may find your chins are more stacking than your knees and that’s okay
Find that Goldie Locks Position!!!!
Shoelace with the bottom leg straight as shown in the above image first row
Play around with your feet placement, feet can be closer towards your hips, or farther away (as shown in the bottom images)
Shoelace with a block under your hips to sit up on
Another variation or alternate if Shoelace does not feel good for you to hold for time, Seated Swan pose or Square pose
Come out of any and all Yin Yoga poses SLOW!!
Shoelace Pose with using Yoga Props!
If you struggle to stay in stillness and for time in this posture, try using props!!
You can also use no props, and try folding forward without a prop to see if you even need anything.
A general rule for using props BRING THE EARTH UP TO YOU.
Some suggestions for Shoelace pose:
Sitting up on a block or chip block to elevate the hips a little higher
Block for under your forehead as you fold forward (or two as I show above in the image)
Bolster can be used for leaning your forearms on, or your hands if you can’t reach the earth in front of you
Sitting up on a folded blanket to elevate the hips not too much but just a little bit
Try out different props you have, see what works best for you!! You may that person that uses every prop out there or maybe nothing. FINDING THAT GOLDIE LOCKS POSITION is key!!
Compare, and be curious to discover your pose.
Keep in mind, go to a place where you feel something, but not too much, and can hold for time.
REMEMBER Anything longer than 1- 3mins is considered more Yin-like!
Enjoy this deep hip opener and decompression for your spine (if you choose to fold forward).
ALWAYS KEEP IN MIND when practicing Yin Yoga, be the OBSERVER, move SLOW and with ease, slowly approaching your edge rather than striving to go to some defined EDGE.
Don’t feel pressure to look like anyone else.
Start your practice from within and ask yourself where do I feel it?
What does it feel like? Is it painful? Or is it offering a nice release?
Practice with intention and attention as the Yin yoga master, Bernie Clark would say, and intuitively you will know.
This doesn’t come easy, it comes with practice.
Namaste,
Marzena
More on the Blog - Discover and try other Yin Yoga pose
Sources & Other Resources
Yin Pose Info taken from The Complete Guide to Yin Yoga (Bernie Clark, 2005) ✔️Yinyoga.com
Bernie Clark’s videos on Youtube where he performs and explains SHOELACE pose very well.