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How to Do the Yoga Partner Teeter-Totter

The Yoga partner teeter-totter exercise decompresses the lower back and builds strength in the arms and shoulders. You start as you would in the suspension bridge and add a flourish.

  1. Face your partner standing, and hold on to one another’s wrists with corresponding right and left hands.

  2. Begin to bend forward, and walk backward until you’re both parallel to the floor.

  3. Lean back with your hips, and communicate with your partner to arrive at a stretch that’s a comfortable maximum for you both.

  4. Now one partner bends at the knees and goes down into a half or full squat.

    Communicate to decide who goes first.

    Squat only as far as you feel comfortable. Stay focused on your partner for the best communication.

  5. When you’re ready to come out of the pose, let your partner know. When you’re both standing, step forward and release each other’s wrists.

  6. After 6 to 8 breaths, switch and have the other partner move into a squat for another 6 to 8 breaths.

It’s perfectly fine if only one partner wants to squat.


Avoid the partner teeter-totter if you have back or knee problems, or if you feel pain in your lower back, knees, or shoulders.

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