Hips and knees

Shoelace Pose

The deepest seated hip stretch in this library, targeting your gluteal fascia and piriformis: helpful for releasing the deep hip tension that often contributes to sciatic discomfort.

How to do it

1. 1

   Sit on the floor and stack the knees

   Cross the legs so the knees sit one above the other with the feet out to the sides. This is the deepest seated hip position in the library, so approach it slowly.

2. 2

   Sit up on a block or bolster

   If the pelvis tips backwards or the knees sit high, raising the hips changes the position more than anything else you can do.

3. 3

   Leave a gap between the legs if you need one

   The knees do not have to touch. A gap takes pressure off the inner side of the top knee.

4. 4

   Fold forward only as far as it stays comfortable

   Go slowly and stop at the first strong sensation, because this is a long hold and it deepens on its own.

5. 5

   Stay for two to three minutes, then change sides

   Come out slowly and stretch both legs long before you swap. The reclined figure four is a good alternative on a sensitive day.

What to watch for

A pinch at the front of the hip crease, or strain along the inner side of the top knee. Sit up higher, widen the gap between the legs, or take the reclined figure four instead of staying in something that pinches.

Ways to adjust it

• Sit on block or bolster
• Wide gap between legs
• Reclined Figure-4
• Block between legs
• Reclined Figure-4 instead

If this one is too much today

Try the gentler version instead. It asks less of you and does much the same work.

• Reclined Figure-4: Seated Chair

Before you try it

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

From the clinically authored Vinys movement library.