Shoelace pose, also known as Padukabandhini, is a yoga posture that improves hop flexibility and strengthens key muscles. Plus, it’s a great way to relax your mind.
This might sound like a tricky term, but it’s named for how your legs twist around each other, like when you tie the laces of your shoes. This pose isn’t just about flexibility – it also targets the muscles in your lower back, glutes, and legs, while boosting the health of your gallbladder and kidneys. Plus, it’s an excellent way to calm the mind, making it a great addition to any yoga practice, whether you’re looking for a deep stretch or a moment of mindfulness.
HERE’s HOW TO GET INTO THE POSE
- Sit upright with your back straight and tall, your hips flat and square on the mat, and your legs extended in front of you.
- On an inhale, bend your left knee, draw your foot towards you, lift it over your right leg and bring your left heel to touch the ground on the outside of your right hip.
- On another inhale, bend your right knee, sliding your heel to the outside of your left hip. Your left knee is stacked above your right knee – position them centrally between your hips. (If this is painful or uncomfortable, leave the right leg extended.)
- Breathe here. Extend your spine upwards, face forwards, chest open, arms flowing alongside your torso as you gently hold your feet. Take a few breaths here. Yoga blocks, bolsters, or folded blankets can be used as support where needed.
- If you’d like to, you can add an optional forward fold here. Lower the upper torso from the hips so that your heart is over your interlaced legs. Use your arms to support your weight by resting your hands on the ground or on a yoga block. Hold for a few comfortable breaths then straighten up.
- When you’re ready to come out of the pose, press through your hands and slowly roll up through your spine to an upright position.
- Place your hands slightly behind you, lean back and release your legs back to the original position extended on the ground in front of you.
- Repeat on the opposite side.
As with all physical activities, do not attempt if you have any medical or physical conditions that may be aggravated. If in doubt, talk to your doctor.
Younger children should be supervised.
WORDS: Dawattie Basdeo
ILLUSTRATIONS: Sara Thielker
This article was originally published under the title Untangle Your Tension in Issue 46 – In Your Own Time. You can get this issue here to enjoy more mindful inspiration.
