1. DOUBLE PLANK
This is a great stop to start. Although it requires a lot of core strength, it is very low to the ground and with proper technique you will notice that it can be easier than you think.
HOW TO DO IT: Start with the taller or stronger of the pair on a bottom plank.
Palms are under shoulders, legs are straight and core is engaged. Next, the top person – facing the base’s legs – steps onto the base’s hips. Folding forward, place both palms securely on the base’s ankles, core strong and engaged, and press one foot at a time into the base’s shoulders.
Hold for three to five breaths, if you can, before slowly lowering yourself one foot at a time. If possible, switch so that the person who was the base is now on top.
2. DOUBLE PLANK
This is a great stance to start with. Although it requires a lot of core strength, it is very low to the ground and with proper technique you will notice that it can be easier than you think.
HOW TO DO IT: Start with the taller or stronger of the pair on a bottom plank. Palms are under shoulders, legs are straight and core is engaged.
Next, the top person – facing the base’s legs – steps onto the base’s hips. Folding forward, place both palms securely on the base’s ankles, core strong and engaged, and press one foot at a time into the base’s shoulders. Hold for three to five breaths, if you can, before slowly lowering yourself one foot at a time. If possible, switch so that the person who was the base is now on top.
3. DOUBLE EXTENDED TABLE
This is a more challenging version of the double table, as you have to balance with one leg extended.
HOW TO DO IT: Start in the same position as the double table, with the flyer balanced on the base’s shoulders and knees/lower thighs.
At first, only the calf should lift the leg and if both feel secure and strong, the base can lift the leg on the same side. Hold for three to five breaths and switch sides. Disassembly is the same as the basic double table.
4. DOUBLE BOAT
This is the best pose to strengthen your core and improve balance.
HOW TO DO IT: Start by sitting across from each other with your knees bent. Touching the soles of your feet together, place your hands behind you to stabilize them and raise your legs toward the sky.
Brace the core, lengthen the spine and lift the heart to the sky. Keep your back straight and your core engaged the entire time. Hold for three to five breaths and release.
5. BOAT DOUBLE BOAT
Take your double boat a step further by adding a binding. Just like the double boat, this core-strengthening partner pose is great for balance and flexibility, as well as incorporating some upper-body strength.
HOW TO DO IT: Begin by sitting and facing your partner with your knees bent. Lift your legs off the floor until your knees are bent at 90 degrees. Your palms should start behind you on the floor to stabilize as you bring the soles of your feet together.
Using your core strength to keep your spine long and your tailbone bent so you’re length from the sacrum, press your feet together and up to the sky until the legs are as straight as you can.
To tie hands, reach out one hand to shake your partner’s wrist and hand, keep your heart up as you reach your other hand to shake your partner’s other wrist and hand. Lift your heart and lengthen your spine and look straight at your partner or out to the side.
6. LOWER DOG MANUAL LUTZ
For those partners who are a little more advanced, try this AcroYoga pose that combines two different yoga poses.
HOW TO DO IT: The base starts in downward facing dog with palms flat, spine long and knees straight. Root in the palms and heels to build stability in preparation for the flyer.
The flyer steps in front of the stand and folds forward, placing both hands either inside or in front of the stand’s arms.
Stepping one foot at a time, the flyer will place one foot (toes only) on the base sacrum (tail area) and then the other foot, pressing into a pike position (body is at 90 degrees) with the core engaged and the spine away. Rooting in the palms, hold for five to 10 breaths. To descend, descend one foot at a time.
7. DOWN DOG WITH STAND VARIATION
Make sure you are both stable in these positions separately before attempting to combine them: This is an advanced variation of the last pose.
HOW TO DO IT: The base starts in downward facing dog with palms flat, spine long and knees straight. Root in the palms and heels for stability, preparing for the flyer. The flier approaches this stance in basically the same way as the hand pike. Stand near or in front of the base arms and fold forward.
Walk one foot at a time up to the base sacrum, being careful not to put too much weight on your feet. Bring one leg up and over so that your leg reaches your head. Hold for three to five breaths before reversing the entry and gracefully coming out of the pose.
8. DOWN DOG CAMEL
You will need a lot of patience for this pose because you probably won’t find the right position for your back on the first try and your base must remain stable the whole time. But with some trial and error, you will be able to master this beautiful pose.
HOW TO DO IT: The base starts in downward facing dog with palms flat, spine long and knees straight. Root in the palms and heels for stability, preparing for the flyer. The flyer will stand with her back to the base’s legs, extend the base’s legs, and bend over the base so that the flyer’s lower back rests against the base’s butt.
This pose requires some adjustment, so move around to find the best and most stable position. From there, the flyer grabs both ankles to complete the pose. Go down gently and gracefully.
9. DOUBLE VIEW
Smile and enjoy the balance and strength of this powerful partner pose.
HOW TO DO IT: The base begins in the goddess pose. Both knees are bent and feet point to each side in line with the knees.
With a straight spine, strong core and low hips, the flier will lift one leg at a time to the top of the thigh (the leg is actually close to the hip crease of the base for more stability) and do the same stance. The hands can be in any variation they prefer – prayer, extended prayer, face, etc.
10. YOGI STACK
Both partners should have strong, stable backs for this seemingly basic but deceptively challenging pose.
HOW TO DO IT: The base begins to kneel with palms in front of them on the mat, tilting the tail back to create a shelf for the flier to kneel.
The flier then steps on the back of the base with her knees and kneels on his lower back. It shouldn’t hurt, but it should feel good for the base – like a knee massage. Using core control and balance, the flyer and base both lift their chest and hold the arms in any variation. Remember to smile and then walk away gracefully.
Disclaimer: Femalle.net does not guarantee any specific results as a result of the procedures mentioned here and the results may vary from person to person. The topics in these pages including text, graphics, videos and other material contained on this website are for informational purposes only and not to be substituted for professional medical advice.
Originally published 2017-08-12 14:34:31.
Post views: 2,612
Related
