Shoelace

Hold Time

3-5 minutes

Benefits

• Excellent hip opener
• Good decompression for lower spine if you fold forward
• Good shoulder stretch if you take shoulder variation (pictured)

Entering and Exiting

Enter: Come to Tabletop position, hands under shoulders and knees under hips. Place one knee behind the other and sit down, right back between your heels. Slide your feet forward with your sitting bones rooted to the mat. Fold forward, or take the shoulder variation (pictured) by reaching up with one hand and down with the other, clasping or touching hands behind your back.

Exit: Slowly undo shoulder variation or slowly come back up if folded forward. Lean back on your hands and slowly uncross your legs.

Modifications

• Fold forward and/or take shoulder variation above
• Feet can be as close to or as far away from body as is comfortable
• Sit on a bolster if hips are tight
• If you feel too much sensation in bottom knee, do the pose with that leg straight
• If folding forward, support torso with bolster
• Hands can be out to sides, forward, or in shoulder variation (pictured)

Contraindications

• Pregnant women should not fold forward
• Can aggravate sciatica
• Can aggravate knee issues

Counter Poses

• Shoelace other side
• Deer