Yin

Shoelace Pose

Padukabandhini Asana (Yin)

Stack the knees and sit between or just in front of the feet.

Benefits: Encourages fascial release, joint mobility, and a calm parasympathetic response. Particularly helpful for unwinding emotional holding.
Props: Blanket, blocks, or bolster optional.
Hold Time: 3 to 5 minutes
Cautions and Contraindications: Avoid forcing depth. Back out if you feel sharp, pinching, or electric sensations, especially around knees and low back.
Entering Shoelace Pose: Sit down and stack one knee on top of the other. Bring both feet out to the sides of the hips. Stay upright or fold forward over the legs. Take a steady inhale to create length, then use the exhale to settle into the final shape.
Exiting Shoelace Pose: Lean back onto the hands. Uncross the legs slowly and extend them out in front of you. Pause in a neutral position for a moment before continuing.