Reclined Shoelace

Benefits:
  • Increases hip mobility
  • Stretches the piriformis
Cues:
  • Start on your back 
  • Bring your feet and legs together
  • On an inhale cross your right thigh over your left thigh
  • On an exhale bring your heels in towards your chest holding onto the right foot or ankle with your left hand and the left foot or ankle with your right hand
  • While bringing the knees into the chest also pull the feet away from the center of the body
Common Errors:
  • You hold onto the right foot or ankle with the right hand and the left foot or ankle with your left hand
  • The thighs are not crossed
​
Modifications:
  • To lessen the intensity of this pose you can:​
    • Hold onto the shins
    • Place straps around each ankle
Cautions:
  • Knee pain
  • ​Hip pain
Alternative Poses:

Anatomy

Lengthening:
Strengthening: