admin Shoelace Pose is a deep binding hold, and part of its allure is in how much progress you can see in your hips, spine, and shoulders if you practice it regularly. It gets its name from the way the arms and legs tie themselves into dramatic knots — much like your shoelaces.
The benefits of this pose are endless.
Benefits
Optional Forward Fold in Shoelace Pose improves digestion and increases intestinal movement. The arm and shoulders stretch reduces tension in the upper back and shoulders, while the leg position compresses hips and stretches the lumbar spine.
This limb entanglement can be beneficial for your heart. It also improves circulation, calms the mind, and helps wash away any frustrations.
How to:
Start by isolating the movements. First, use the arms and legs. Then, add the Forward Fold. You can practice this until you are comfortable combining all three aspects.
The Shoelace Pose can be done in a Yin format, which is softer and looser (without engaging muscles), or in a stronger version (involving the muscles and pulling the stomach inwards).
The basic setup is the same.
Legs: Also known as “Spaghetti Legs
As much as possible, place your right knee in front of your navel while seated. Your right leg should be relaxed at the side of your chair.
Then, stack your left leg as high as possible on your right with your foot at your side. It’s okay if they aren’t completely stacked.
The Arms, also known as “Cow Face Arms”.
You can pat yourself between your shoulder blades by reaching up with your right arm. Take your left arm and place it by your side, then bring it back to the low back area. Slowly walk your left hand towards your right hand.
After you are in the right position, fold your heart inwards, drop your chin down to your chest, and close your eyes.
Variations
Shoelace Pose is a very versatile pose.
Other Leg Option:
You can take out some of the folds on your legs and stack them more loosely. Or you could even have one leg out straight in front with the other crossing over the thigh.
Sit on the edge of a rolled-up blanket or pillow for a more pronounced lean in the hips. This will help you to stack your knees.
Switch up the Arms:
Use a strap to create a binding across your back. This will open up your chest and allow you to fold more deeply forward for a more peaceful posture (or Yin).
You can also take the entire bind by bringing your hands together. Be patient and understand that one shoulder will usually be more open than the other.
Two types of forward fold:
Keep your arms behind your ears to achieve a stronger hold. While breathing smoothly and strongly, hollow out your stomach and start pressing your chest up towards the top edge of your mat. Stay in your spine for as long as possible.
Use a Yin Forward Fold, curving the spine over the legs to keep your posture relaxed. Use a strap to keep the chest and shoulders stretched. Let your elbows drip towards the ground for a calmer and more introverted hold. Rest your head on a pillow or block on top of your legs to relax your neck without having your head weighted down. Use a strap to maintain the upper-body hold without over-engaging.
Shoelace Pose, when practiced regularly, is a profound and comprehensive pose that benefits your whole body and mind. Try it out until you find the right shape, and then settle in for a longer hold.
