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Partner Yoga Pose: Double Straddle

FitSugar — Fri, 29 Feb 2008 16:00:00 -0800

Some partner yoga poses involve both people feeling a stretch at the same time, as in Double Standing Forward Bend. Then there are ones where you take turns helping each other get deeper into the stretch like this one called Double Straddle. This pose will give you an amazing stretch in your hips, lower back, and hamstrings.

Want to know how to get into this with a partner? Then read more.

Partner #1 (the one on the right) sits in Seated Straddle.
Partner #2 (on the left) faces Partner #1. She gets into a loose variation of Seated Straddle with her feet resting on Partner #1s lower legs, and her knees bent.
Both partners hold hands, and depending on how flexible Partner #1 is, they can reach their hands further up to hold onto each other's wrists, forearms, or up by their elbows.
Then Partner #1 slowly folds his torso forward in between his legs, and Partner #2 gently pulls him towards her, to intensify the stretch. Partner #1 wants to focus on lengthening his spine and relaxing his shoulders.
They stay like this for at least five breaths (or longer if Partner #1 is loving it). When Partner #1 has had enough, he sits back up and they switch roles.

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Partner Yoga Pose: Double Standing Straddle

FitSugar — Thu, 31 May 2007 17:15:00 -0700

Doing yoga with a partner can be so much fun, not to mention you can each get deeper into poses than you could on your own.

This partner yoga pose called Double Standing Straddle is great for opening the backs of your hamstrings, stretching out your lower back and neck, and lengthening the spine. Since your head is below your heart, this pose is great for relieving headaches, sinus pressure, and boredom.

Remember that with all partner poses, the less flexible person is the one in charge. Talk to each other while you're in the pose, communicating if something hurts, or you want them to pull harder.

Stand back to back preparing for Wide-Legged Forward Bend, with your feet about 3 ft apart, and about 6-8 inches between you and your partner's heels (you need room for your tushes once you fold forward).
Both partners bring their hands to their hips. Take a deep inhale and then lengthen through the spine, tucking the tailbone under. As you exhale, fold forward at the hips, extending the crown of your head down towards the ground.
Reach your arms through your legs and grab onto your partner's wrists. Stay here for as long as you both want, and as you get deeper into the pose, you can reach further up towards your partner's forearms and triceps.
Release the pose when you're both ready by placing your hands on your hips, and rising up to stand as you inhale.

Fit's Tips: You can also do this pose with your tushes touching, but that can be a little too uncomfortably close for some people. If you know your partner pretty well, try it and see which variation you like better.

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Partner Yoga Pose: Sleeping Straddle Scissor

FitSugar — Mon, 29 Dec 2008 13:00:00 -0800

I am always up for a good hamstring stretch and have found this series of partner poses not only fun but also effective in stretching my legs and working my abs. It's similar to the Double Standing Straddle, but you're lying on your back with gravity helping you deepen your stretch. Not only will you feel an intense stretch in your hips and the backs of your legs, but you'll also work your abs at the same time. Check out this video from Expert Village to see how the series of moves are strung together.

For a detailed description of this partner pose read more.

Both partners lie on their backs, with their bums touching and their feet pointed straight up. They touch their heels together and place their arms out in T position.
Then both partners separate their feet and come into a wide straddle, continuing to keep the contact with their heels.
Keeping the legs apart, both partners lift their shoulders off the ground, reach their arms through their legs, and hold onto each other's hands. They stay here for a few breaths, drawing their torsos toward the center, and then they release their backs to the floor. Then they lift their legs back together, so their feet are pointing straight up toward the ceiling.
Now each partner draws her right leg toward her own head, and her left leg toward her partner, coming into a split. Then bring their legs back together and scissor them the other way, with the left foot toward their heads.
Then they bring their legs back together and repeat this little sequence one more time. After they're finished, they can roll over to one side and come to stand up.

5 Stretches: After a Run

FitSugar — Tue, 14 Aug 2007 13:30:00 -0700

We all know how important it is to stretch out our muscles, especially after a run, so here's a series of five stretches I like to do.

Kneeling Hip Flexor Stretch - From a Down Dog position (this is a great stretch for your calves too), step your right foot forward between your hands. Lower your left knee onto the ground (make sure it's a padded surface - fold up a towel or use a thin block if you're on bare floor). Bring your hands to your front knee, pressing your shoulders back to increase the stretch in the front of your left thigh.

Take 5 or more deep breaths, then plant your hands down, step your right foot back, then step your left foot forward and do the other side.

Hamstring Stretch - Once again start in a Down Dog, then step your right foot forward about halfway between your hands and feet, so your feet are about 3 feet apart. Keep your torso low, and walk your hands back toward your feet. Place your hands on your front leg, ankle, or if you can reach, place them on the ground. Try to keep your front leg straight to stretch your right hamstring.

Stay for 5 or more breaths, then plant your palms, step your right leg back, then step your left leg forward and do the other side.

Want to see the 3 other stretches? Then read more

Hip and Inner Thigh Stretch (Butterfly) - Sit on the ground, bend your knees and bring the soles of your feet together. You can use your elbows to press your knees down towards the ground to stretch out your hips even more. Stay here or fold forward to increase the intensity. You can keep your hands on your feet or reach your arms straight out in front of you. Take 5 or more breaths.
Hip and Hamstring Stretch (Head to Knee pose) - From Butterfly pose, keep your right knee bent and straighten out your left leg. Press the sole of your right foot against your left inner thigh. Fold over your left leg, trying to keep both shoulders parallel with the ground. Stay for 5 or more deep breaths. Then lift your torso up, straighten out your right leg, bend your left knee, and do the other side.
Double Hamstring Stretch (Seated Straddle) - From a seated position, straighten out both legs in a straddle (or "V") position. Place your hands on the ground in front of you and start to walk them out away from your hips. Try doing this pose with different distances between your legs - it will change the position of where you feel the stretch. Stay in each for 5 or more breaths.

Try this sequence the next time you go for a run. If I do these 5 stretches, I'm never sore the next day. If you feel really inflexible the first time you try them, just keep at it. Your muscles will respond and begin to lengthen and stretching will get easier. Who knows you may actually start to enjoy stretching!

Partner Yoga Pose: Rising Cobra

FitSugar — Fri, 06 Jun 2008 14:30:00 -0700

If you love poses that increase flexibility in your spine and stretch through your abs and chest then you're going to love Rising Cobra. It's similar to Cobra Hero, but allows the person on the bottom to get even deeper into the pose. The sensation is similar to the backbend in the double pose The Fountain.

Want to know how to do this pose with a partner? Then read more.

Partner #1 (man) lies on his belly with his knees together and his arms by his sides.

Partner #2 (woman) stands straddling Partner #1, right behind his hips. She bends her knees and reaches for his hands, and they clasp each other's wrists firmly.
Then Partner #2 slowly begins to stand up, assisting Partner #2 into a variation of Cobra. Partner #1 should be doing most of the work to lift his torso up, which will strengthen his lower back muscles. Partner #2 is just supporting the stretch.
Now Partner #2 tucks her tailbone in, presses her hips forward, and gently arches back. At the same time, Partner #1 wants to focus on tucking in his tailbone, pressing his hips towards the ground, and lengthening through his spine.
They hold for five or more deep breaths, and then Partner #2 stands up straight, and slowly bends her knees to help Partner #1 lower his torso back to the ground.
Partner # 1 can come into Child's Pose for five breaths to stretch through his lower back, and then they can switch positions.

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Partner Yoga Pose: Double Warrior 2

FitSugar — Thu, 20 Dec 2007 15:30:00 -0800

Doing yoga poses with a friend is not only fun and a great way to encourage each other to be healthy, but it helps you get a deeper stretch than you could ever get on your own. This partner yoga pose called Double Warrior 2 doesn't look like much in the picture, but give it a try it to see how amazing it feels.

Want to see how to get into it? Then read more

Partner #1 (green shirt) gets into Warrior 2 position with her right knee bent. Partner #2 (coral shirt) touches the outside of her right foot to the outside edge of Partner #1's left foot.
Then they hold hands or wrists as Partner #2 gets into Warrior 2 position, with her left knee bent.
By pressing into their partner's foot and holding hands, each person can pull away and lower their buns down to get an amazing stretch in their hips and shoulder.
Hold for five deep breaths and then switch roles.

Fit's Tips: Looking for other partner yoga poses to do? Check out Dog Hero, Double Standing Forward Bend, Facing Fence, and Seated Straddle Lounge.

Partner Yoga Pose: Dog Hero

FitSugar — Thu, 23 Aug 2007 17:15:00 -0700

Partner Yoga poses are all about supporting one another and helping to bring your partner into a deeper, more fulfilling pose. This is one of my favorites that I call Dog Hero.

Hero pose is all about stretching through your quads, but if this pose is easy for you, when you lie on your back, you won't really feel much of a stretch. That's where your partner can help. By adding just a little weight to your thighs, and helping you stretch through your arms, this pose becomes much more intense (in a good way). Plus the person on top doing Downward Facing Dog also gets a wonderful stretch through their upper back and the backs of their legs. By joining these poses together, both of you will feel the benefits.

Here's how to get into it.

Talk to your partner and figure out who will be Partner #1 and who will be Partner #2.
Partner #1 lies down on the ground and gets into Hero pose with their arm extended over their head.
Partner #2 stands above Partner #1's head. Partner #1 grabs onto Partner #2's ankles. Then Partner #2 bends down and places their hands on Partner #1's thighs in a Downward Facing Dog position.
Make sure you talk to your partner and say things like "Is this okay? Should I move my hands? Tell me when to stop. Press harder, etc." Stay for as long as you both decide, and then switch positions so Partner #2 starts in Hero pose.

Whatever you do with your partner should feel good, and remember that the least flexible person is in charge. If you are new to yoga this probably isn't the best partner pose to try. The most important thing is to listen to each other's needs and suggestions, have an open mind, and have fun. If you loved doing this Partner Yoga pose, give Standing Straddle, Double Dog, and Double Tree a try.

Partner Yoga Pose: Double Sandwich

FitSugar — Fri, 15 Jun 2007 08:45:00 -0700

I just told you how to do Seated Forward Bend on your own, so now you can try it with a partner. It feels amazing since you can have your partner gently pull you into a deeper stretch for your hamstrings and lower back.

It's so important to communicate when doing Partner Yoga. Be sure to speak up and say "pull harder," or "that's too much," or "stay there," or "I've had enough."

This pose is called Double Sandwich, named by my girls, because when we do Kids Yoga, a Seated Forward Bend is called "Sandwich." Here's how to get into it:

Begin sitting on the ground with your legs straight out in front of you. Place the soles of your feet against your partner's feet.
Both partners bend forward at the hips, reaching for your partner's hands. If you can't reach, hold onto one end of a small towel or strap, and have your partner hold the other end.
Gently pull each other closer. As you get deeper into the stretch, you can move your hands closer to each other. Relax your shoulders away from your ears, and let your forehead release down to your legs.
Stay here for at least 5 deep breaths, or as long as you want.

Fit's Tips: Looking for more Partner Yoga poses to try? Double Tree and Standing Straddle are great poses to try.

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