Step by Step Guide
- Begin seated on the mat with your legs extended in front of you.
- Bend your right knee and cross it over your left, bringing the right foot to the outside of the left hip.
- Align your right knee directly over your left knee, stacking them on top of each other.
- Flex both feet to protect your ankles.
- Ensure your pelvis is squared, and both sitting bones are grounded on the mat.
- If your knees are lifted significantly, use props like cushions or blankets to support them.
- Inhale deeply through your nose, lengthening your spine.
- If comfortable, hinge at your hips and fold forward, reaching your hands towards your feet.
- Allow your spine to gently round, and relax your neck and shoulders.
- Soften into the stretch, feeling a deep sensation in the outer hips and thighs.
- Inhale deeply through your nose, feeling your ribcage expand.
- Exhale slowly through your mouth or nose, releasing tension and sinking deeper into the stretch.
- Continue with slow, steady breaths, using each exhale to soften further into the pose.
Benefits of Yin Shoelace Pose (Agnistambhasana)
- Outer Hip Stretch: Yin Shoelace Pose provides a deep stretch to the outer hips and thighs.
- Stimulates Abdominal Organs: The forward fold compresses the abdomen, potentially stimulating digestive organs.
- Mild Lower Back Release: The pose may provide a gentle release to the lower back.
- Hip Flexor Stretch: The position of the legs stretches the hip flexors, particularly on the crossed leg side.
- Mindfulness and Introspection: The forward fold encourages introspection and a turning inward.
Beginner Tips:
- Use Props: Place props under your hips or between your knees if the stretch is intense.
- Modify Arm Position: If reaching forward is challenging, keep your hands by your sides or use props for support.
- Hold Yin Shoelace Pose for 3 to 5 minutes on each side, allowing time for the stretch to deepen.
- To release the pose, engage your core, walk your hands back, and gently lift your torso.
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