Partner Yoga | 20 min | Trust, connect and have fun | OM love

Transcript

[Applause] [Music] [Applause] [Music] hello i'm ariana and i'm marcelo and today we're going to teach you a few uh postures of partner yoga a partner yoga is a very interesting practice that can help you connect deeper with your partner or a friend basically in this series we are going to teach you some movements and to help you connect the breath synchronize postures and also help you to connect deeper building some trust with your partner and also spending some quality time together so to start we are just gonna move back to back and here you can connect with your partner you can close your eyes and simply feel your back touching the back of your partner you can start feeling the breath of your partner and really connecting deeper here so for our first movement we are going to simply find the hands of our partner and we are going to start moving together so simply inhale together connecting the movement in the breath and exhale down you simply touch the skin don't need to hold your partner's hand just feel that they are there inhale up and exhale down now we do some spinal twists so inhale up again following together and when you exhale you twist holding the knee of your partner and use it as a leverage to twist your body to the side inhale up and exhale twisting to the other side connecting the breathing inhaling up exhale twist inhale up exhale twist breathing and movements connecting with your apartment very nice and here if you want to come up you can use the help of your partner to do so so holding here and then we bring the knees up grounding the feet and then touching the back of your partner you simply start moving up pushing each others ah and then you can welcome your partner to the practice so now to warm up we are going to start with surya namaskar nearing your partner remember always to keep the eye contact with your partner here we play like a mirror doing the normal traditional surah mascara so first you measure so you don't hit each other measure the distance and we start inhale exhale inhale respect exhale fold forward inhale right leg back exhale plank pose inhale knees exhale chin little cobra exhale downward facing dog inhale right leg forward exhale uttanasana inhale arch back exhale namaste left side inhale exhale namaste inhale arch back exhale fold forward inhale left leg back exhale plank pose inhale knees and exhale inhale little cover exhale downward facing dog inhale left leg forward exhale inhale arch back and exhale namaste very nice so for the next exercise we change our mats a little bit because we're gonna start working on our core now so this is very nice to practice together and also you can motivate each other to do some nice car work so first you come closer so the hips are aligned to each other then you bring your hands underneath your partner's knee and you hold your hands holding the wrists of your partner yeah then you straight your legs then you prepare inhale legs up exhale down inhale up exhale down inhale up exhale slowly go down inhale go up exhale slowly go down much more slowly you go down more you work your car then now try to challenge your partner inhale exhale inhale exhale so always motivating each other not to stop motivating inhale exhale okay last one exhale very nice this is a great workout for your core and you can always motivate your partner to nev to not stop the practice now we are going to do a preparation for handstand so we are going to start one of the partners will be in downward facing dog and the other will use their body as a support to go to handstand so in a normal adjustment for in down facing dog the teacher comes and push on this way to make she goes deeper in her down facing dog okay press on this way now we're gonna do the same adjustment but making a preparation for a handstand okay so i come here i'm gonna put my feet on her sacrum not on her spine not on her butt put on her sacral so inhale exhale go down try to touch the floor ask her if it's okay on the right way she can also adjust with her hand if she's not feeling well yeah for me i can always position the feet where i feel the most comfortable yeah then slowly you go up and you do the preparation if you are comfortable here you can also lift one leg inhale up exhale down inhale up exhale down just if you are comfortable in this position tend to go down slowly step on the floor now we're gonna make another handstand preparation now with fully handstand at this time i'm gonna be jumping and my partner is gonna be supporting me so first who is supporting have to be always on a diagonal basis like a fighter you know yeah and for me i'm just gonna come put my hands on the floor and kick jump into handstand and my partner can hold me and for me it's very safe here because i know he's there holding me and who is adjusting who is supporting how is going to give the tips like engage your abs engage your legs and when she finds the balance you can like make like a hot potato hot potato hot potato hot potato and you can also go down after the handstand it's also nice to go to child's pose to make to neutralize the blood circulation in your head and to relax your spine when your partner is a in child's pose now sometime massage tips you can also come take care of your position put one hand on the top of the spine one hand on the base inhale and exhale put your weight in your palm pushing your hands away to extend the spine of your partner so i inhale here and exhale doing this movement inhale exhale non-diagonal inhale exhale drop your weight inhale exhale and again inhale exhale after doing that you can make a little massage on this part you can feel the bone of the sacrum here it's below the bone with this part of your hand you make a circle massage dropping your hand drop your weight and then in a butterfly position take care of your position you cannot hurt yourself inhale exhale drop your weight inhale exhale drop your weight inhale exhale and give you some love to your body thank you so now we just cover some basic acro yoga postures uh just to feel the weight of your partner start connecting more deeply starting this trust on each other because now we're going to start to go up our partner so first i have my corner to come down to the mat then here he's gonna position his feet on my belly so important this tip now is where to position your feet in your pattern okay so connect the ball of your feet in her hip bone and put the toes your big toes above her hip bones this you give you the control to bathe her when she's flying so firstly we will just feel the weight to get the stress to get this confidence okay so here i'm like a stick i don't move like this i move my whole body down to his leg and then you can feel me and push me back so your core is engaged your chest is open and you're just like a stick falling down and he has all the control of my weight like a little leg press just feeling her weight so here when we are comfortable feeling the weight then we can finally connect our hands and slowly come up into a plane just connecting hands am i just basing her i'm not holding her i'm not pushing or pulling her just base yes and then here when i'm feeling comfortable he can lose his hands and just slide that tip that i said of the big toes now to make the flight stable you have to press with your two big toes press up so the flight will be stable if i flex my big toes look if i flex on the toes he comes down she comes down so i have to press on the toes and here i'm just i'm doing like a shallow basana basically really pushing my chest up and my legs are unified and up and you are comfortable here you can play with this flight go from one side for the other side and you also can make some like press with your partner here it's a really powerful workout for the base that's making a leg press and also for the flyer because she has had to engage the abs engage the back muscles so we do one more move here so we come up into plank and then from here i come down to the chins of my partner finding balance here and also give him a very nice stretch so nice for the base here and stretching all my tights i'm stretching my butt stretching my back and i'm working on my balance then here i start squatting now to find his feet he pushed me up and i give my feet to in the hands very nice from here he pushed me down and and it's a nice preparation after you feel comfortable here you can also go directly to chair you position your feet inside her tights and hearts inside her legs then inhale inhale one two three and you just jump into chair push me down and here anytime i want to go down step and my base helps me to go down and then after you can always come and give some like love to your partner just relaxing also do some happy baby stretch pushing down helping him opening his hips and once again some light glove and placing slowly down helping your apartment to come up there now for this exercise a powerful hip opener you're gonna sit facing our partner with legs open okay so here we can always bring the feet connected like this if you want more opening or you can just place it inwards whatever feels comfortable for you if you're just feeling already a nice hip opener here you can stay like this and you can always just connect the hands and stay like this simply looking at your partner and keeping the feet flexing up and stretching your legs and your spine important tip here is rotate try to rotate inwards your legs not do like this so do rotate inwards and flex your feet to get a correct stretching after you connect here you inhale together and exhale pull down so here i'm pulling my partner helping him come deepening his stretch and when he's feeling that is enough he can make a sign with his finger inhale up and then exhale he helps me now who is pulling always try to open your chest knee up you can do one more time exhale down all the way as much as you want and inhale up exhale and then here again we can also work on a side twist so holding the hand of your partner like that and then you exhale and go with your hands in direction of your opposite feet so inhale up exhale down inhale clap exhale other side inhale clap exhale to the other side inhale clap exhale and remember to have fun while you do this and you can go faster if you want one more time it's also so much important to always keep the eye contact to always synchronize the movement with your briefing and to always smile to your partner and send so much love for your partner so to close this partner yoga series we are gonna do a cobra stretch so here i'm gonna position my feet close to his hips and then i'm gonna also be uh attentive to my own posture so i'm gonna squat and try to keep my spine straight here i rotate his shoulder and then we inhale together inhale come up helping our partner to open the shoulder and exhale come down after five breaths so in the end of the session we always can say a big thank you to your partner for practicing with you thank you for watching this video this is just some tips of partner yoga you can also create your own series and improve your your yoga and your practice with your partner to the iceland yoga channel and we are preparing so much content for you practice at home thank you so much thank you namaste