Hello my name is Scott Soller, yoga instructor on behalf of Expert Village. The shoe lace is where we take one foot under the thigh and then we take the front, other leg over. So if you come on to the bottom knee, this will help you to stack the top knee on the bottom knee. Just make sure you protect the knees, you can elevate the seat on a towel or blanket. You want to inhale and sit tall, lift the ribs up away from the hips, when you're ready, exhale forward fold and stretch here. This is targeting the outer hip, the gallbladder meridian, and again the lower chakras in the bottom of the spine. Make sure that you relax the jaw, the shoulders and your belly. And again practice non striving. When you're ready to release the pose after several minutes perhaps, inhale up, exhale and release. Just make sure that you balance both sides.