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Partner Yoga: How to Do the Seated Straddle Pose and the Partner Diamond

Partner Yoga is a new way to add some flavor to your normal routine. This can be a rewarding experience. However, remember that you should feel comfortable with your Yoga partner.

Seated straddle pose

This pose improves hip and hamstring flexibility and stretches the entire back, as well as the arms and shoulders. You and your partner first rotate together to warm up, and then you alternate leaning forward and back.

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  1. Sit on the floor, facing your partner, with your legs wide and your feet touching your partner’s feet or ankles.

  2. Reach forward with both hands and hold your partner’s corresponding wrists.

  3. Slowly circle your torsos together, taking turns leaning forward and backward as you rotate in your comfort zone; circle three times in each direction.

  4. After the rotation, sit up straight while one partner slowly leans back, gently pulling the other partner forward for 4 or 5 breaths; then repeat in the other direction.

Communication is the key here: Convey to your partner how you’re doing with something along the lines of “Stop, that’s enough” or “More, more.”

Avoid this pose if it causes back pain.

The partner diamond

The partner diamond opens the hips, hamstrings, and inner thighs.

  1. Sit on the floor and face your partner, with your legs open wide.

  2. On the same side as your partner, bend one leg and bring that foot into your groin; let the inside of your foot touch the inner part of your extended leg.

  3. Bring the hand closest to your extended leg up to your partner’s shoulder on the side that’s closest to your partner’s extended leg.

  4. Raise your outside arms straight up, and touch hands.

  5. As you exhale, lean together sideways toward your extended legs; inhale back up, and repeat this step three times. Then stay in the folded sideways position for 4 to 5 breaths.

    When you’re in the final step and are leaning together toward your extended legs, think of twisting gently away from your partner.

  6. Repeat Steps 1 through 3 on the other side.

Avoid this pose if it causes back pain.

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