FitSugar

Partner Yoga Pose: Seated Butterfly Lounge

FitSugar — Fri, 01 Aug 2008 13:00:00 -0700

Keeping your hips flexible helps prevent injury, and here's a great hip stretch you can do with a partner. It's similar to the Seated Straddle Lounge, but for this one, the person on the bottom is in Butterfly pose with her feet together and her knees out wide.

Music: "Shiva Shambho" by Namaste

To see a detailed description of how to do this hip-opening partner pose read more.

Partner #1 sits on the ground, bends her knees, and places the soles of her feet together in Butterfly.
Partner #2 gently sits down on Partner #1's sacrum at the base of her spine (aka back of pelvis), and begins to lie down on Partner #1's back. Partner #2 should move slowly because this is a really intense stretch for Partner #2's hips. If it feels comfortable, Partner #2 can extend her arms overhead and straighten her legs.
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 and stands up.
Then each partner switches roles.

Fit's Tip: If Partner #1 has tight hips and cannot fold forward, 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 place both her hands on Partner #1's thighs, gently pushing downward. She can also lean her chest into Partner #1's back to encourage Partner #1's torso to lean forward slightly.

Partner Yoga Pose: Forward Bend Lounge

FitSugar — Fri, 01 May 2009 12:00:00 -0700

Tight hamstrings and lower backs are common complaints among runners, office workers, and people who are on their feet all day. Doing forward bends regularly can help tremendously, but doing them on your own just isn't as effective as when you can get some help. I've already showed you how to do Seated Butterfly Lunge and Seated Straddle Lounge, so here's another variation to try. The person on the bottom gets an amazing stretch for the backs of their legs, and the person on top feels an incredible lengthening in their spine.

So grab a friend and read more.

Partner #1 sits on the ground with his legs extended straight out in front of him. He folds forward as far as he can, coming into a Seated Forward Bend.
Partner #2 gently sits down on Partner #1's sacrum at the base of his spine (aka back of pelvis), and begins to lie down on Partner #1's back. Partner #2 should move slowly because this is a really intense stretch for Partner #2's hamstrings. Partner #2 can stay here (as in the picture shown to the right), or if it feels OK, she can extend her arms overhead and straighten her legs.
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 and sits up.
Then each partner switches roles.

Source

Partner Yoga Pose: Back-to-Back Butterfly

FitSugar — Fri, 22 Aug 2008 16:00:00 -0700

Butterfly pose is one of my favorite hip openers, and there are many Partner Yoga moves that involve this pose. There's the Butterfly Pull, Butterfly Supported Forward Bend, and Seated Butterfly Lounge is great way to stretch. If you have tight hips then you will appreciate trying Back-to-Back Butterfly with a partner since this variation deepens the stretch and it is only slightly hands-on compared to a couple of other partner poses.

To give it a try read more.

Partner #1 and Partner #2 sit with their backs touching and their legs out in front of them. They each bend their knees and come into Butterfly.
Then they reach their arms behind their backs and rest their palms on their partner's knees.
If it feels OK, each person gently presses down, increasing the intensity of the stretch in their partner's hips. It's important to communicate here. Each person should tell their partner to push harder or push less.
They stay like this for five breaths or more and then release.