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Shoelace Pose: Padukabandhini Asana (Yin) | Yin

Shoelace Pose placeholder graphic

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

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.