Shoelace pose is used within the yin yoga system to externally rotate the hips and stretch the inner thighs and groin. If you’re folding forward, it also decompresses the lower spine.
The primary meridians affected are the Liver, Gallbladder and Kidney channels. If you’re folding forward, the Urinary Bladder meridian will be affected as well.
Yin Yoga Shoelace Pose
You can enter the pose from all 4’s or from a seated position. As you enter the pose, press into your hands and rock your weight back into your hips. Try to keep your hips even; the tendency is for the top thigh to pull forward. If you have knee or back issues, you may want to stay seated upright instead of folding forward. If you’re pregnant, don’t fold forward after about the 1st trimester.
Remember to adjust the pose to suit your body, and be careful not to put too much pressure on the knees. If you find it difficult to sit up, use height under your hips, such as a blanket or bolster. If you have space between the knees, place a folded blanket there or under the bottom knee.
A helpful alternative is to do a half shoelace with the bottom leg extended. Half shoelace targets the back of the extended leg (hamstring, dorsal chain, and Bladder meridian), in addition to targeting the outer hip of the top leg. If you’re taking a half shoelace, you may need to support the bottom of the knee to help prevent hyperextension of the leg.
A few more other variations to consider are square pose, “sukhasana” (crossing one shin in front of the other and folding forward from there) or the eye of the needle pose on your back.
To release slowly, use your hands to guide the legs out in front of you and rest back on your hands. You can also take a counter movement by gently twisting or doing “windshield wipers”.
