Doing Seated Straddle [0] on your own definitely gives you a great stretch in your hamstrings and lower back, but it feels so much better when someone can add a little weight to your torso. That's why I love the partner yoga pose called Seated Straddle Lounge [1]. Not only does the person on the bottom get an unbelievable stretch, but when the person on top lounges back, she also gets a great relaxing stretch in her spine. Check out this video to see how to get into it.
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- Partner #1 opens her legs about three feet apart, then folds forward coming into a Seated Straddle [2] position.
- Partner #2 gently sits down on Partner #1's sacrum at the base of the spine (aka back of pelvis), and begins to lie down on Partner #1's back. If it feels comfortable, Partner #2 can straighten her legs and hold onto Partner #1's feet.
- Both partners talk to each other, making small adjustments if necessary.
- When either partner is ready to get out of the pose, Partner #2 lifts her torso back up and she comes into a Standing Forward Bend [3] to counterpose the backbend.
- Then the partners switch roles.
Fit's Tips: If Partner #1 has tight hamstrings and cannot fold forward in a Seated Straddle [3], then Partner #2 can squat behind Partner #1, facing her back. Then instead of using her entire body to add weight (as in the video), Partner #2 can just use her hands to gently press Partner #1's torso forward.