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OPEN MIND OPEN BODY The Yoga of Connection |
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Week 7: Partner Practices I received a request for partner practices, and this week seems an appropriate time to share some (because of Valentine's Day on Feb. 14, if you live in a country that celebrates the holiday!). These practices are not so intimate that they need to be practiced with a romantic partner or family member. If you teach yoga, your students may be comfortable practicing them with a stranger (as I often do in my classes) - the first practice in particular is a good "beginner" partner practice. One practical piece of advice if you are introducing these practices to a partner who does not practice yoga (and perhaps has resisted it in the past). I have taught many couples yoga classes, and very often the "experienced" partner so over-directs and corrects the "new to yoga" partner that the couple completely misses the experience of connection. Be easy with your partner. Not everyone has someone at home to practice yoga with. If you do not have a readily accessible partner, I encourage you to try an unusual but often very moving practice. In a meditation, or through some other form of reflection (like journaling), identify someone who cannot literally be with you, but whose support you desire. It could be a far-away friend or family member, or a "mentor" figure - someone in history whose life inspires you (it could be a family member or even someone you have never met, but who has influenced you). With this person in mind, do the following practices/movements by yourself. You don't need to imagine that they are doing it with you (you can, although this can be a deeply emotional experience, depending on who you have brought to mind). Simply keep them in mind and heart as you move and breathe. Part 1: Back to back breath awareness. Sit in a cross-legged position, back-to-back with your partner. Both partners can sit on folded blankets to make the position more comfortable, and to maintain a lifted and supported spine. Your back ribs and shoulder blades should touch your partners'. Notice if the lower backs touch, but not the upper backs. That is a sign that one or both partners needs more support under the hips to lengthen the spine and open the heart. Simply finding this alignment is an interesting practice, because it reveals postural habits. At a symbolic and physical level, a rounded posture (a "closed" heart) prevents you from fully connecting with your partner. In this position, feel that you are both giving and receiving support. Notice if you feel like you are providing all the support - and adjust your position and/or attitude until it feels more balanced. Notice your breathing. Breathe into the belly, rib cage, and back. You do not need to coordinate your breathing with your partner, although it might happen naturally. Imagine that your inhalation - your willingness to receive - is a way of supporting your partner. It literally is, as the spine extends and the back ribs fill out as you inhale. Part 2: Partner Stretches Twist: In this same position, both partners turn to their *own* right in an easy spinal twist. Keep your back connected to your partner - only twist as far as you can maintain the sense of connection and support. Keep the spine lifted and heart open. Stay in the twist for a few breaths, return to center, and repeat twisting left. Forward bend/back bend: From the seated position, both partners walk their hands forward into an easy cross-legged forward bend. This is a warm-up for a partner pose - keep it simple and easy and relaxed. After 5-10 breaths, sit back up, back-to-back. One partner will move into the forward bend again, while the other partner simply leans back. The partner in the forward bend supports the other partner in a gentle backbend. The partner in the forward bend should use their arms and abdominal muscles to provide support for the backbending partner. Control how far you fold forward, making sure that you are comfortable receiving the weight of your partner. After a few breaths, return to the starting position, and switch roles. Part 3: The Hug Breath Stand side by side with your partner (in tadasana/mountain pose), both facing the same direction. Wrap one arm around your partner's back/ribs, as they wrap their arm around you. Close your eyes, and become aware of your breath. Notice the movement of your rib cage as you breath. Notice the movement of your partner's rib cage as they breathe. This is a very simple practice, but it can feel incredibly supportive. It often naturally transitions into a real hug, especially if you are practicing with a close friend or family member. In a group class, this practice can be done in a circle (like a group hug), where each person has their arms around two other people. If you are doing the hug breath by yourself, simply wrap your arms around your chest and upper back, and feel each inhalation like a big hug.
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