3. Modified Side Plank/ Partner Modified Side Plank Pose

3. Modified Side Plank/ Partner Modified Side Plank Pose

2. Sun Salutations, Surya Namaskar

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Start in mountain pose (tadasana/urdhva hastasana), standing at the top of your yoga mat. As an individual practice, you may like to practice facing a full-length mirror. In a partner practice, you could either practice facing one another or side by side. Bring palms to meet at heart center in anjali mudra (prayer gesture) or place one hand on your heart, and one on your partner’s heart. Take internationale Dating-Seiten kostenlos five deep breaths.

Extend arms overhead, mountain pose, then bow forward, keeping your heart open and gaze forward, and release your head into a forward fold (uttanasana). Bring hands to shins or thighs and lengthen through your spine for a halfway lift (ardha uttanasana). Repeat three times.

Start in table pose, wrists aligned under shoulders, hands spread wide, and hips stacked over knees. For partner modified plank pose, you can lightly touch the crown of the head with one another while in table. Then extend your right shins behind you, toes curled under as you root right hand into the mat and open your chests towards one another.

For an individual practice, bring your left hand to rest over your heart as you stack your left shoulder over right so your heart is wide open. Your hips are also stacked creating a beautiful opening for what are considered our more vulnerable energetic centers: hips and hearts. In partner practice, connect left palms overhead. Enjoy five breaths. Return to table and then switch sides.

4. Partner Peace Pose, Entwined Sukhasana

Come into a loose, cross-legged position (typically the larger person in sukhasana first). Your partner then sits on your thighs and crosses their ankles behind your back. Touch your third eye centers (space between the eyebrows) as you both lengthen through your spines. You may choose to close your eyes or gaze lightly into each other’s eyes as you inhale and exhale through the nose. Take five breaths, allowing a natural synchronicity of breath, with your palms resting on the backside of your partner’s heart. Surrender to the intimate experience of both your and your partner’s heartbeat.

5. Child’s Pose (Balasana), Partner Child’s Pose

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Bring your knees wide to the edges of your mat, fold forward resting your forehead on the mat, arms extended overhead but resting on the mat. (If knees are sensitive, you can place the folded edges of a blanket behind your knees before folding forward or rest your seat and perhaps forehead on yoga blocks.) If shoulders allow, bring your palms to touch in prayer, symbolic of union with all aspects of yourself.

For partner child’s pose, assume the same shape described above, with heads pointed towards one another. With arms outstretched, you can place your left palm down, and your palm up to connect with your partner’s palms. It’s said that our hands are an extension of our hearts. Envision your inhale emerging from your left palm, breathing in the essence of your partner, and exhaling through your right palm, sharing your essence with your partner.

For a more advanced practice, presuming both partners have healthy knees and spines, you may like to have one partner (typically the larger partner) stay in child’s pose, and the other, sit facing the opposite direction, on the low back of the partner in child’s pose. Slowly, keeping weight in your feet, begin to lower down, using the support of hands on the mat alongside the bottom partner’s hips. Eventually, lower your spine to align with the partner in child’s pose, and relax arms alongside, or extend your arms overhead, sliding palms underneath your partner’s palms.

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