How to Do the Double Head to Knee Forward Bend in Partner Yoga
- 1). Sit on the yoga mat, facing your partner. Bring the soles of your feet together—the sole of your right foot pressed into the sole of your partner’s left foot and the sole of your left foot pressed into the sole of your partner’s right foot—and straighten your legs until they are fully extended from the hips to the ankles. You may need to adjust your positions so you both may fully extend your legs.
- 2). Draw your right heel into you, bending your right knee, until the sole of your right foot is pressed into the inside of your left thigh. At the same time, your partner will draw his left heel into him, bending his left knee, until the sole of his left foot is pressed into the inside of his right thigh.
- 3). As you inhale, lift your sternum and straighten your back, extending your spine from your neck to your tailbone.
- 4). As you exhale, reach toward your partner, bending forward from the groins, and 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. At the same time, your partner will do the same, reaching and bending forward until he is able to take hold of your wrists.
- 5). As you inhale, lengthen your torso again, making it long and straight.
- 6). On your next exhale, bend forward, laying your body over your thigh and paying attention not to round your spine. As you bend forward, walk your hands up your partner’s arms. This should give you some leverage to hold yourself into this deepened bend.
- 7). Hold this position for 30 to 60 seconds, breathing evenly and easily, before releasing your grip and returning to center.
- 8). Straighten your legs, bringing the soles of your feet and your partner’s feet together again. Repeat Steps 2 through 7, this time switching the extended legs.
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