Shoelace Pose

BENEFITS

Mechanics: The lace-up requires good external rotation of the femurs. The pose will create compression in the coxofemoral joint, and target the gluteal muscle group. Deeper gluteal stimulation and spinal decompression occurs during forward flexion.

Energetic: This pose mainly targets the gall bladder meridians related to the Wood element and the bladder meridians associated with the Water element.

Mental / Emotional: The shoelace can be emotionally stimulating, abdominal breathing will help to calm the experience.

CONTRAINDICATIONS

This pose can be demanding on the hip joint and perhaps on the lower back when we bend forward.

HELP & PROPS

If keeping the knees together is too demanding, see the Untied Lace variation. Please note that this pose and all variations of it are all asymmetrical poses.

TIMING

Three to five minutes or more.

RELEASING THE POSE

Gently bring yourself up in seated position, then lean back elbows on the floor first, uncrossing the legs ready for Shavasana.

TIPS

Before leaning forward completely bring both hands on the floor and lift the pelvis from the feet, this will allow you to tighten your shoelace to give you greater stability.

Yaw variations

Untied Lace

If you don't have enough range of motion in the hip joint, for the archetypal Yaw, you simply release the top leg forward to come into the Untied Shoelace. This is perhaps the most accessible variation to target your glutes.

The Sleeping Swan

Another option to target the gluteal group if the Shoelace posture is too demanding for you. You can play with the angle of the front leg to find more comfort. The nature of the pose allows for greater relaxation as we are fully supported by the floor.

Eye of the Needle

This pose relieves the thoracolumbar fascia and directly targets the gluteal group. A very good variation for people with back problems. You can modulate the simulation by bringing the knee towards the chest or not.

Other poses