Lean back on your hands with the legs long to let the hips settle. · A reclined twist or a supine figure-four to soothe the outer hip. · Rest in Corpse pose once both sides are done.
How to do it
Sit up on a folded blanket and extend your left leg straight out in front of you.
Bend your right knee and cross it over the straight left leg, drawing the right foot to the outside of the left hip or thigh — wherever it comfortably rests.
Feel yourself even on both sit bones. Slide a cushion under either hip if you feel tipped to one side.
Turn your chest toward the straight leg and fold forward over it on an out-breath, letting the spine round gently.
Find your edge — about 60–80% of your capacity, a real stretch but never forcing. Rest your torso or forehead on a bolster over the straight leg if the floor feels far.
Be still, let the shape do the work, then come out slowly and change sides.
Why practise it
Blends two stretches in one — the outer hip and glute of the folded top leg, and the hamstring and back line of the extended lower leg.
A gentler, more accessible cousin of Shoelace, since the bottom leg stays straight instead of stacked, which is much kinder to the knees.
Stimulates the gall bladder line down the outer hip and the urinary bladder line along the straight leg and back.
A lovely way to reach the outer hip if full Shoelace is too much for your knees today.
Take care
Keep the sensation in the outer hip and the back of the straight leg, not in the knees. If the crossed knee complains, ease the foot further from the hip or support it on a cushion.
The hamstring of the straight leg should feel a broad stretch, not sharp — bend that knee as needed.
Let the spine round gently, but with disc trouble or sciatica, stay taller and sit up on a cushion rather than folding deep.
A folded blanket under the hips helps keep you level and takes strain off the lower back and knees.
Coming in & out
Into the pose
From a seated position, extend one leg and cross the opposite knee over it, then fold.
From Shoelace, slide the bottom leg out straight to lighten the load on the knees.
Out of the pose
Come out slowly, rolling up through a rounded spine, then uncross and extend both legs forward.
Give the legs a gentle shake before the second side.
Common questions
How long do you hold Folded Half Shoelace in Yin Yoga?
Most people hold Folded Half Shoelace for 3–5 minutes per side. The long, still hold is what makes it Yin — settle in, soften, and let the shape do the work. Come out a little sooner if you ever need to.
What does Folded Half Shoelace stretch?
Two things at once — the outer hip and glute of the crossed top leg, and the hamstring and back line of the straight lower leg. As you fold forward and let the spine round, the lower back opens too.
What's the difference between Folded Half Shoelace and Shoelace?
In full Shoelace both knees stack on top of each other, which asks a lot of the knees. Folded Half Shoelace keeps the bottom leg straight instead, so it's much kinder to the knees while still reaching the outer hip — a good choice on days when stacking feels like too much.
Is Folded Half Shoelace safe for the knees?
It's gentler than full Shoelace because the bottom leg stays straight. Keep the sensation in the outer hip and the back of the straight leg, never in the knee joint. If the crossed knee complains, slide that foot further from the hip or rest it on a cushion.
Folded Half Shoelace is one shape among many. When you'd like to put a whole sequence together into one long, slow practice, pop your email in and I'll send you my free two-hour Yin, restorative and Yoga Nidra retreat. Yours to keep.
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