Reclined Shoelace Pose - Supta Gomukhasana


Reclined Shoelace Pose, also known as Reclined Cow Face Pose or Supta Gomukhasana, is a yoga posture that is commonly practiced to stretch the hips and thighs. It is a variation of the seated Cow Face Pose (Gomukhasana) that is done lying down.
Reclined Shoelace Pose is a great pose to help open up the hips and stretch the glute muscles. It can be especially beneficial for people who sit for long periods of time, as it can help counteract the negative effects of prolonged sitting on the hips and lower back. The pose can also help alleviate tension in the lower back.

Step-by-Step Instructions

Step 1
Start by lying on your back.
Step 2
Cross your right knee over your left knee, allowing your feet to slightly angle out to the sides.
Step 3
Grasp the outer edge of your right foot with your left hand, and the outer edge of your left foot with your right hand.
Step 4
Keep your knees stacked and use your hands to guide your feet, aligning them to form one long line with your shins.
Step 5
Bend your elbows and flex your feet.
Step 6
Take at least five deep breaths in this position, and then repeat the sequence on the other side.

Benefits and Contraindications


Decompresses the lower back

Encourages deep relaxation

Increases hips mobility

Massages the organs of digestion

Stimulates the gallbladder and urinary bladder meridians


Recent surgery on the hips or knees


Knee or hip injuries

Ankle or foot injuries

Modifications and Props for Beginners

  • A pillow or blanket can be placed under the head or hips for added support and comfort.
  • A block can be placed under the hips to elevate them and deepen the stretch in the hips and thighs.
  • Practicing this pose with the feet up against a wall can provide added support and make it easier to hold the pose for longer periods of time.

Useful Tips

  • Deep breathing can help release tension in the hips and promote relaxation.
  • Release the pose slowly and gently to avoid any sudden movements that may cause injury.
  • Pay attention to how the pose feels in your body and modify or come out of the pose if you experience any discomfort or pain.
  • Practice regularly, consistent practice can help improve flexibility and reduce tension in the hips.

Frequently Asked Questions

Can Reclined Shoelace Pose be practiced by beginners?

Yes, beginners can practice Reclined Shoelace Pose with modifications and the use of props such as blankets or blocks to make the pose more accessible.

How long should I hold Reclined Shoelace Pose?

You can hold the pose for 30 seconds to 1 minute on each side, or for a longer duration if you are practicing a more restorative variation.

Can Reclined Shoelace Pose help with back pain?

Reclined Shoelace Pose can help to relieve tension in the hips and lower back, which can be beneficial for those who experience mild to moderate back pain. However, if you have severe or chronic back pain, it is recommended to consult with a healthcare provider before practicing this pose.


  • Cow Face Pose
  • Reclined Shoelace Pose with Eagle Arms
  • Double Leg Reclined Shoelace Pose
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Iana Varshavska
Iana Varshavska
Website administrator

In love with yoga and everything that goes along with it. Iana is a Registered Yoga Teacher (RYT) who has completed the 200-hour Yoga Teacher Training Certification by the Yoga Alliance U.S. In addition to that, she is constantly studying and improving her skills in various aspects of yoga philosophy, yoga anatomy, biomechanics, and holodynamics.