Shoelace Pose

Gomukhāsana (Yin variation)

Works on Glutes · Hip rotators · Outer thigh

How to do it

1. Sit with the knees stacked, one over the other, like the legs in Cow Face Pose.
2. Slide the feet away from the hips, ankles wide, until the stretch is comfortable.
3. Fold forward with a long spine, rest on the hands or on a bolster, and stay still for a few minutes; switch sides.

To come out, lift slowly and unwind the legs, then rest.

Common mistakes

• Don’t force the knees to stack.
• Don’t strain the knees: ease back if they feel pinched.
• Don’t force the fold.

Benefits

• A deep, quiet hip stretch.
• Calms the mind in a long hold.
• Releases tension from sitting.

Make it easier or different

• Easier: sit on a folded blanket, or extend the lower leg.
• More support: rest the chest on a bolster.
• Knee sore: place a rolled blanket between the legs.

Take care: Go easy with knee or hip injuries and skip if the knees feel pinched.

Suggest a correction

What next

Cow Face Pose Intermediate Thread the Needle Beginner

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Hips

• Bound Angle (Butterfly)Beginner
• Chair Pigeon PoseBeginner
• Chair-Seated Figure FourBeginner
• Cow Face Pose with StrapBeginner
• Eye of the Needle (Reclined Figure-4)Beginner
• Garland Pose (Yogi Squat)Beginner