Embed Size (px)
Citation preview
List of Yoga Poses for Partners1. Triple Hill
2. Double Standing Forward Bend
3. Down Dog Bow
4. Double Sandwich
5. Double Boat
6. Forward Bend Lounge
7. Double Gate
8. Flying Bow
#1 Triple Hill• First, stand in front of your partner about a foot apart.
• Lift up your hands overhead and make a touch your palms together, with the help of your arms shoulder width distance apart.
• Press your palms together and move backward slowly till your hips are over your heels and foreheads are touching each other.
• Keeping your abs engaged arch your spines down in order to increase the stretch in your hamstrings, chest and shoulders.
• After five breaths, both the partners can lower your heads down and draw your chins to your own chests to experience a wonderful stretch in the back of your necks.
• Stay in this pose for five or more breaths and then both of you can lift your heads back up.
• To release this pose, slowly walk your feet towards one another and come to a standing position. Lower your arms back down at your sides.
#2 Double Standing Forward Bend• Firstly, stand back to back with about 6-12 inches between your heels so
while folding forward, this space will give room for your bums.
• Both the partners bend at the waist and make a Standing Forward Bend posture. Take your hands behind you and hold your partner’s hands.
• As per your flexibility, you can walk your hands closer to each other, so that you are holding each other’s forearms, elbows or shoulders.
• Your heels should be closer to each other in order to make your bums are touching each other.
• Try to keep your legs straight and stretch through the spine.
• Reach the top of your head towards the ground.
• Stay here for five deep breaths, or as longer as you can.
#3 Down Dog Bow• First, get in to the Downward Facing Dog Pose.
• Your partner should stand behind you.
• Put a strap around the front of your waist.
• Make sure that the strap should be snuggled into the crease between your front pelvis and thighs.
• Now, your partner should then pull the strap parallel to the spine line.
• Remember one thing, your partner must fully extend the arms, maintain the chest lifted and knee bent.
#4 Double Sandwich• First sit in the opposite direction of your partner with the soles of your feet
together.
• Now fold forward and reach each other’s hands, if you can. If you are unable to reach, have each person grab on either end of a hand towel or a strap.
• Until you are feeling the stretch in your lower back and hamstrings, you are going right. Your torso should not in close to your legs.
• Tuck your chin in and relax your chest down to your thighs, try to keep your legs straight to increase the stretch in your hamstrings as per your flexibility. Now release your forehead towards your shins.
• Make sure that while performing this pose neither of you are feeling pain or discomfort. Anytime you can come out and release the hold of your partner.
• Bring your hands to any side of your legs and move towards your hips and slowly lifting your torso back up.
#5 Double Boat• First, sit in opposite direction of your partner, and make a distance of
about three feet between you.
• On the outside of your legs, hold hands and raise both the legs. Place the soles of your feet together.
• Make a balance and try to straightening your legs. If you can’t straighten your legs, you can work on one leg at a time and keep the opposite foot rest on the floor.
• While holding this pose, work on drawing your lower back in and engaging your abs.
• Stay in this pose for five or more breaths and then slowly lower down your legs to the ground and let go your partner’s hands.
Double Boat Yoga Pose
Image Source: Roxdoesyoga
#6 Forward Bend Lounge• Partner 1 sits on the floor, keeping his legs opened straight out in front
of him and folds forward as far as possible to come into a Seated Forward Bend.
• Partner 2 tenderly sits on the Partner 1′s sacrum at the base of his spine and begins to lie down on the back of Partner 1.
• Partner 2 should move softly as this will be very intense stretch for the hamstrings of Partner 2.
• Both the partners can do small adjustments if required. Whenever any partner want to release this pose, Partner 2 should lifts her torso and sits up.
• Repeat this pose with switching the roles of Partners.
#7 Double Gate• Partner 1 and Partner 2 sit with facing each other as per Gate pose,
keeping their right legs straight with the left knees bent. Touch their knees and make the inside of ankles together.
• Both the partners are lean over their right leg and reach their left hand over their head towards their right foot.
• Reach the right hand underneath to their partner’s bottom ribs. To get the deeper twist, softly pull on the partner.
• Stay in this pose for five or more breaths. Then release your partner and come to the relaxing position.
• Now both the partners straighten out their left leg and bend their right knee.
• Repeat this pose on another side.
#8 Flying Bow• Firstly, your female partner will be able to suggest verbal cues to help
you get up and stay balanced. Make sure to move slowly with control. Don’t do this pose with a guy on the bottom. Female partner is also a strong enough to lift someone.
• Partner 1 who is on the bottom should lies horizontally on his back on the ground.
• Partner 1 bends his knees and Partner 2 who is on top, stands by his hips and sits on the soles of his feet.
• Partner 2 can hold on his ankles for support. Partner 1 can lower his knees near to his ribs but should not rest them on his chest.
• Partner 1 flattens his legs in upward direction towards the ceiling, so that his feet are right over his hips. This will help him to use any muscle strength for holding Partner 1 up.
• When both feel sure about pose, Partner 2 can let go the ankles of Partner 1.
• Stay like this or Partner 2 can bend her knees and reach her own ankles.
• Hold this pose for five breaths and then release.
• To come out from this pose, Partner 1 should bend his knees up to some extent and shifts his feet away from his torso, so that Partner 2 can place her feet smoothly on the ground.
Presentation Resource : YogaCurious.com/blog/poses-for-partners
Flying Bow Yoga Pose
Image Source : Ardhanarishvara
Flying Bow Yoga Pose
Our Social Media PlatformsYoga Products & Equipments : YogaCurious.com
Yoga Products Deals & Coupons : YogaCurious.com/Deals
Yoga Blog : YogaCurious.com/Blog
Follow YogaCurious on Social Media
