How to Assume the Double Malasana Squat in Partner Yoga
- 1). Start off back to back with your partner. Your stance should be about hip’s width apart and your feet should be slightly turned out with your right heel in line with your left heel. Make sure to stand a few inches away from each other so you both have an area to move as you come into the pose and you avoid bumping each other over.
- 2). Exhale and bend your knees until you come into a squatting position. Your thighs will end up angled down from your knees to your hips with your buttocks hanging just over your heels. As you move, make sure to keep your spine long and straight. Avoid hunching or rolling your back into this movement.
- 3). Bend forward, drawing your torso in between your thighs and knee, until your forehead is a few inches from the ground.
- 4). Reach your arms back, hooking your shoulders around your knees, and take hold of your partner’s wrists—you right hand grasps your partner’s left wrist and your left hand grasps your partner’s right wrist. At the same time, your partner will also reach back and take hold of your wrists.
- 5). Gently pull your partner’s arms towards you as your partner pulls your arms towards him. As you evenly pull each other’s arms, lengthen through the spines, extending from the tailbone to the neck, and continue to open your hips.
- 6). Hold this position for 30 to 60 seconds, breathing evenly and easily, before letting go of each other’s wrists and coming out of the pose.
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