FitSugar

Partner Yoga Pose: Seated Straddle Lounge

FitSugar — Thu, 10 Jan 2008 03:00:00 -0800

Doing Seated Straddle 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. 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.

Music: "Quiet 8" by Sheila Chandra

Want more detailed instructions? Then read more

Partner #1 opens her legs about three feet apart, then folds forward coming into a Seated Straddle 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 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, 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.

Partner Yoga Pose: Seated Straddle Lounge

FitSugar — Fri, 14 Sep 2007 15:45:00 -0700

Some of my favorite activities, like running and biking, really make my hamstrings and the muscles of my lower back tight, so I love doing forward bends to stretch them out. Sometimes, I need a little help in order to get a really deep stretch.

Here is one of my favorite partner yoga poses that really provides a serious stretch for the back of my body. Partner #1 gets the hamstring and lower back stretch first, while Partner #2 gets to lounge back and open their chest - which also feels great after a long bike ride!

Want to hear how to get into this? Then read more

Both partners sit down with their backs touching.
Partner #1 brings about 3 ft between their legs, coming into a Seated Straddle position. Then they fold forward, walking their hands out in front of them.
Partner #2 slowly leans back, resting their spine and head on Partner #1's back. If it feels comfortable, Partner #2 can hold onto Partner #1's feet.
Keep talking to each other, making small adjustments if necessary.
When either partner has had enough, they both slowly lift their torsos back up and then switch roles.

Fit's Tips: This is a really relaxing pose, great to do in the early morning or right before bed.

photo from Partner Yoga by Cain Carroll and Lori Kimata, N.D.

Partner Yoga Pose: Twisting Seated Straddle

FitSugar — Fri, 27 Mar 2009 13:30:00 -0700

When I need a good hamstring stretch, Seated Straddle is one of my faves. To feel an even deeper stretch in the backs of my legs, I like to do this pose with a friend as in Seated Straddle Lounge. If you liked that one, here's another variation to try. This partner yoga pose, Twisting Seated Straddle, is also an incredible spinal twist.

To learn how to do this pose read more.

Both partners face each other in a Seated Straddle with their legs wide and feet touching. If one partner is shorter or less flexible than the other, she can place her feet on her partner's inside ankles.
Both partners sit up nice and tall, elongating their spines. They actively press the backs of their knees to the floor to increase the stretch in their hamstrings.
Then they hold right hands and lean over to their right leg, holding their right toes with their left hand. To deepen the twist, they can walk their hand up their partner's arm, holding onto the forearm or elbow. They stay here for at least five deep breaths, gazing up toward the ceiling, and working on drawing their upper shoulder behind then to bring the stretch into their chests.
Then they gently release and switch sides.

Source

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: 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: 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.