How to Perform the Double Seated Forward Bend in Partner Yoga
- 1). Sit on the floor, facing one another, with your legs fully extended and the soles of your feet pressed firmly against the soles of your partner’s feet. Make sure that the pressure between your feet is evenly distributed. You do not want to force your partner’s knees off the ground. If this happens, a simple adjustment in your positions should remedy the problem.
- 2). Inhale and lift through the torso, raising your chest at the sternum and lengthening your spine from your tailbone through your neck to the crown of your head.
- 3). Exhale and reach your hands towards your partner as you bend forward. Once in position, grab hold of your partner’s wrists—your right hand will grasp your partner’s left wrist and your left hand will grasp your partner’s right wrist.
- 4). As you inhale, lengthen through the torso and spine, maintaining the straightness of your back and the openness of your chest.
- 5). As you exhale, pull your partner gently forward and deeper into the bend. At the same time, your partner will pull you gently forward and draw your chest closer to your legs. As you pull each other deeper into the pose, you may need to adjust the positioning of your hands. Simply climb your hands up your partner’s arms as you go deeper into the pose.
- 6). Hold this position, breathing evenly and easily, for 30 to 60 seconds.
- 7). Release each other’s arms and come back to center.
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