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• Reclined Shoelace Pose is easy and suitable for beginner.
• Good asana to relieve pain in the lower back, hamstring, or buttocks.
• Must not do this when you are pregnant, or have a knee injury.

Reclined Shoelace Yoga Pose ( Supta Gomukhasana ) Step by Step Guide and Benefits.

The Reclined Shoelace Pose ( Supta Gomukhasana ) is easier on the hips than the traditional cow face pose. This makes it good practice for beginners, who can then practice the traditional cow face pose after they learn how to do the reclined cow face pose. This position makes it easy to open up your joints and muscles in your hips and knees, including those in your back. You can work on increasing the range of motion of these joints by doing static stretches with your hamstrings or quadriceps muscles.

The Reclined Shoelace Pose also called Reclined Cow Face Pose is quite similar to the Shoelace Pose. It can be done as part of a yin yoga sequence at the beginner level. This practice helps to open deeper tissues in the hips and thighs when held for longer periods.

This is a good asana to do if you have pain in your lower back, hamstring, or buttocks. It can be easier for people who are thin and have a hard time sitting in Gomukhasana with the sit bones hurting or pricking.

Benefits of Reclined Shoelace Pose:

Deep Stretch and Relax: Reclined Shoelace Pose helps you get deeper stretches on your hips, butt, thighs, and hamstrings. When you hold the pose for a long time and with awareness, this pose can help increase the range of motion in your hip joints in a comfortable way.

Sciatica and Back Pain: Reclined Shoelace Pose helps relieve the pressure on the lower back, opens the hips, and stretches the upper leg. This will help take pressure off of the sciatic nerve. It can be helpful for anyone who has lower back pain or when you feel stiff from long days of work, travel, or inactivity. Read more about yoga for backpain here and yoga for sciatica here

Meridian and Therapy: Besides relieving sciatica pain, Reclined Cow Face Pose also called Reclined Shoelace Pose, helps with the meridians. This pose focuses on the Urinary Bladder Meridian and can benefit people who suffer from urinary incontinence. Since this meridian runs from the back to the outer foot, the Reclined Shoelace Pose brings to these parts a deeper stretch.

Mobility Improve: Reclined Shoelace Pose is a fantastic pose for long-distance runners and other athletes who need to stretch their leg muscles. The benefits of this position don’t stop there though! It also improves knee mobility which means it can be used at any point during your workout or recovery period as well – great news considering how much we sweat when running. Find out how does yoga help you to lose weight here.

The benefits of Reclined Shoelace Pose are endless. This amazing pose increases flexibility in those who have tight hip joints and hamstrings, making it easier for practicing advanced poses like Eka Pada Rajakapotasana (One-Legged King Pigeon Pose), Hanumanasana (Front Splits Pose), Standing Split Pose (Urdhva Prasarita Eka Padasana).

How To Do The Reclined Shoelace Pose

• Start from lying on your back.
• Cross your right knee over left, put your feet out to the sides slightly.
• Grab your left foot with your right hand and your right foot with your left hand.
• Keep your knees stacked and use your hands to move them in the direction of getting the shins into a long line.
• Bend your elbows and flex your feet. Breathe deeply for 5 breaths on one side, then repeat on the other. (The more you bend your elbows and flex your feet, the deeper you get into the pose.)

Step by step guide: Reclined Shoelace Pose ( Reclined Cow Face Pose )

Caution:

Do not do this if you are pregnant, or have a knee injury.

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