08 Ene Partner Yoga
The pillars of any connection, physical or emotional exchange between two is trust.
The word trust is defined by the dictionary as: Reliance on and confidence in the truth, worth, reliability, etc, of a person or thing; faith. We may also find another definition that perfectly complements the first: self-confidence in one’s own qualities.
Countless studies demonstrate the importance of physical contact for health as it provides a feeling of complete happiness. And highlights the problems that can lead the absence of it in those who do not receive it.
Currently the act of touching is decreasing. We live in solitude, our friends are virtual, or our contact is limited to a chat, a text message or an email.
The truth is that the contact can reduce pain, depression and anxiety, in addition to greater confidence in ourselves. Merging this element to the topic of Trust we achieve: Acceptance and respect for ourselves and also towards others.
Partner Yoga, regardless of what is the bond that unites the two people (friends, family, strangers) generates trust and harmony to oneself through the practice of postures, breath synchronization and concentration. Discovering through the practice of Yoga how to deepen the acceptance of ourselves, within the limits our mind and body says to have, and that same respect will lead us to exceed these limits, we thought we had, once we have accepted us. Meaning that the boundaries no longer exist. Allowing us to evolve and grow. Trust your inner strength. Love yourself & let to be loved.
It is really important in the partner practice to listen to your companions. Synchronize your breath if possible, make every movement together breathing in and out from the nose. Listen to the breath, be sensitive with movements, and observe what are the limits, how far to push your partner, trust yourself. On the other hand, let yourself go and embrace the body contact.
I have prepared a video with 7 different poses: Easy, beautiful & Fun
All these positions soothe and relieves stress, both practitioners can perform the two parts. I recommend to hold each pose at least 5 deep breaths (if possible breath from the nose).
Detailed explanation and Benefits of positions:
1. Opening Chest + Bending forward: extended arms in line with your shoulders, the person who is bending forward will place the arms over to push the partner in a back-bending and chest opening. The person who is bending, can bend the knees to keep the back straight, if required, who is up should let go.
Note: it is not the “Xerpa” or so I call it, in which the feet of the person who opens the chest are left hanging.
Benefit: lengthens the back, strengthens the shoulders, expands the upper torso and back / stretches the muscles of the legs and buttocks.
2. Uttanasana or Forward Beding Pose: Both people bend forward with the exhale, keeping the back straight. Grab your partner’s hands from down, out of the legs or between them. Feel free. With the exhale let your partner help you to deepen the pose.
Benefits: strengthens thighs and knees. Elongates from the spinal muscles through the buttocks to the back area of the legs. Stimulates liver, kidneys and improves digestion. Relieves symptoms of menstruation.
3. Half Hanstand or Adho Mukha Vrkasana + Downward Dog or Adho Mukha Svanasana: one is placed in the downward dog -make sure your back is straight, if you need bend the knees- the second one will place the feet on the sacrum of the first one pressing it. On one hand, the one standing on Handstand should have the wrists in line with the shoulders, and tge body wants to take the shape of an L. If you dare and you feel safe, lift one leg each time to the sky. Besides, the one in the inverted V or downward dog receives an adjustment lengthening the back.
Half Handstand Benefits: strengthens wrists, shoulders and arms. Increasing blood flow throughout the body and balance. Reduce belly fat.
Benefits Downward Dog: stretching and strengthening the hands, feet, shins, thighs and spine. Help with sciatica problems, asthma and high blood pressure. Relieves back pain, insomnia and headache.
4. Upward Salute or Urdhva Hastasana (Abre el corazón) + Downward Dog or Adho Mukha Svanasana:
Upward Salute: stretches the abdomen and improves digestion. Stretch shoulders andarmpits. Helps relieve anxiety.
Downward Dog: in point three.
5. Camel position or Ustrasana: both sitting on the knees, hips in line with your knees all the time. Back to back. Inhale opens the chest, expands the area of the shoulder blades and bring a hand to the lower back, or if you can reach your ankle or even your partner’s one. The other hand is raised and meets the palm of your partner. Opposite hands. Relaxed head.
Benefits of Camel Pose: elasticity to the spine toning the muscles that support it, stretching the front of the body. Helps with constipation and balances the digestive system, benefiting the pelvic organs. Relieves anxiety, fatigue, menstrual discomfort, headaches, respiratory problems, and also benefits the thyroid gland and the sex glands.
- Crescent Moon or Anjanesayana: If your back is not very flexible, position yourself closer to your partner, getting close to your partner’s hips and legs. Inhale and without leting your knee overcoming your toes, bring your arms up to the ceiling and clap your hands together with your partner. Head relaxed, try not to bring tension to the cervical area.
Benefits: Intense psoas stretch, internal muscles of the abdomen and hips. Massage and tones the lower back, helping in the prevention of lumbago and sciatica. Stretches the thighs, promotes breathing, corrects posture problems with sloping shoulders. It stimulates all the muscles and nerves in the neck and throat.