Partner Yoga Pose: Seated Straddle Lounge

FitSugar — Thu, 10 Jan 2008 03:00:00 PST

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

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.