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Partner Yoga: Basic Practice at Home
What is Partner Yoga? If it's between friends, practice partners or relative strangers, it can be a way to help each other get into better alignment, come deeper into postures or try new things that may seem daunting on one's own. Between committed partners or those in a romantic relationship, it takes on several new dimensions. For starters, partner yoga can be a way of really seeing- noticing and witnessing how your partner is assembled and put together in a non-sexual way. This may include seeing points of blockage and with loving touch and assistance helping your partner open those places, like tight shoulders or hamstrings. Or maybe there will be a challenge with balance that you can help with- who knows what will come up? It's a wonderful way to see your partner with new eyes. This practice can also test trust, loving communication, patience and compassion as you come to each other in an entirely new way- especially if the two people are coming into the practice from vastly different experience levels in basic asana. Experienced yogis, please find beginner's mind as you enter this sacred space with your beloved- no scaring them off.
So here's a relatively short, loving partner practice to try at home:
Back to Back breathing and seated twist: Sit back to back on the mat and press your tailbone, rest your shoulders and if there is height alignment the back of the head together. See if you can synch your breathing, and imagine your hearts connecting through the back, beating as one. Both partners cross left hand over right knee and reach around with the right hand to take hold of the partners left knee and gently pull. Hold for 5 breaths and flow back to center and repeat on the other side.
Rollover Forward Bend: Continuing the back to back seated posture, both partners extend legs forward. Partner 1 reaches forward, toward the toes. Partner 2 reaches arms overhead and leans back over Partner 1's back, opening the heart/chest and under the arms. Hold for 5 breaths, flow in opposite direction and hold.
Assisted Childs Pose: Partner 1 takes childs pose- knees wide and toes together. Partner 2 turns the heel of the hand outward and places even weight on either side of the hip and anchors the hips toward the heels, helping to elongate the spine. Hold for 5 breaths, then begin to walk the heels of the hands with warm pressure on either side of the spine, massaging gently helping to release the mid back and upper back. Synchronize breathing as you do this. Switch.
Assisted Down Dog, A, B and C: Partner 1 takes downward facing dog. A) Standing at the partner's head, place one palm on the triangle at the base of the spine, firmly push away, helping to anchor the heels and open the back. B) Standing behind partner cross one hand over the other, reach between the thighs and help to rotate the thighs toward one another, and back, while pulling toward the pack of the room- this helps to open the hips. C) Standing at the partners head, lay across your partner, allowing your weight to bring your partner into alignment. Switch. (note you can switch between each version, or switch after Partner 1 has done all 3).
Closing meditation: Turn to face your partner and place your hands together in front of your heart. Make eye contact and really look at each other, noticing details, without judging for a few moments. Soften your gaze, and begin sending loving and appreciative thoughts to your partner. Hold each others gaze for at 30 seconds to 2 minutes, bow and thank each other.
We're thinking about a monthly partner class at YC, please email if your interested.
Love,
Christine
So here's a relatively short, loving partner practice to try at home:
Back to Back breathing and seated twist: Sit back to back on the mat and press your tailbone, rest your shoulders and if there is height alignment the back of the head together. See if you can synch your breathing, and imagine your hearts connecting through the back, beating as one. Both partners cross left hand over right knee and reach around with the right hand to take hold of the partners left knee and gently pull. Hold for 5 breaths and flow back to center and repeat on the other side.
Rollover Forward Bend: Continuing the back to back seated posture, both partners extend legs forward. Partner 1 reaches forward, toward the toes. Partner 2 reaches arms overhead and leans back over Partner 1's back, opening the heart/chest and under the arms. Hold for 5 breaths, flow in opposite direction and hold.
Assisted Childs Pose: Partner 1 takes childs pose- knees wide and toes together. Partner 2 turns the heel of the hand outward and places even weight on either side of the hip and anchors the hips toward the heels, helping to elongate the spine. Hold for 5 breaths, then begin to walk the heels of the hands with warm pressure on either side of the spine, massaging gently helping to release the mid back and upper back. Synchronize breathing as you do this. Switch.
Assisted Down Dog, A, B and C: Partner 1 takes downward facing dog. A) Standing at the partner's head, place one palm on the triangle at the base of the spine, firmly push away, helping to anchor the heels and open the back. B) Standing behind partner cross one hand over the other, reach between the thighs and help to rotate the thighs toward one another, and back, while pulling toward the pack of the room- this helps to open the hips. C) Standing at the partners head, lay across your partner, allowing your weight to bring your partner into alignment. Switch. (note you can switch between each version, or switch after Partner 1 has done all 3).
Closing meditation: Turn to face your partner and place your hands together in front of your heart. Make eye contact and really look at each other, noticing details, without judging for a few moments. Soften your gaze, and begin sending loving and appreciative thoughts to your partner. Hold each others gaze for at 30 seconds to 2 minutes, bow and thank each other.
We're thinking about a monthly partner class at YC, please email if your interested.
Love,
Christine
Replies to This Discussion
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Permalink Reply by Babala on -
Hi Chrisitne! where are you located? I'd be interested in a monthly partner class if it's not too far! Thanks for inviting me to join-I look forward to connecting w/ other yogis and yoginis! Namaste, Babala
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Permalink Reply by Christine McCaull on -
We're North of San Francisco in Sonoma, but no matter where you are, it's really a great practice to do- we just did a little class yesterday for a couple who really needed to connect- it was so beautiful to see them playing!
Do you ever come up here?
C
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