Yoga for couples |

How about practicing yoga with your partner? With a lot of practice and dedication you will reach the asanas that require more care. Have fun, support and be supported, collaborate, feel the energy. Unite, integrate. A great opportunity to get to know each other better!

He – Yoga Mudrasana in Vajrasana / She – Urdhva Dhanurasana

Extension works our fire element, flexion our water element. The first activates, the second soothes. They cannot see each other, but they perceive and support each other.

Prohibited

Yoga mudrasana in vajrasana – Stand on all fours, bring your knees, heels, ankles and big toes together. Sit back on your heels. Tuck your abdomen into your thighs. Relax your neck and let your forehead rest on the floor. Bring your arms outstretched in front of your head. When your partner finds your hands, hold them firmly.

urdhva dhanurasana – Sit on your partner’s hips, with your feet flat on the floor and your legs bent. Slowly lie down on your partner’s back, relax your neck and head. She extends her arms behind her until she finds her partner’s hands. Slowly extend your legs and plant your feet firmly on the floor.

stay

30 seconds. Always breathe in and out through your nose. She should plant her feet firmly on the floor, keep her legs and thighs active and her butt relaxed. Drawing her navel towards her back and letting her chest open as he holds her hands. He must keep her whole body active, without a very strong contraction (enough to support her body and at the same time relax with her partner’s weight). Always firmly holding the partner’s hands.

Exit

She – Bend one leg at a time, always with your feet on the floor. Bring your extended arms to your sides, rest your hands on your partner’s torso. With the strength of your abdomen, lift your torso and sit on your partner’s hips. Support yourself on your feet and stand up straight.

He – Bring your hands under your shoulders, push down on the floor with both hands and slowly lift your torso. Sit back on your heels. She slides her hips to the right side of her feet, rests her right hand on the floor and slowly extends her legs forward.

If he’s not too heavy, do it again reversing the postures. She in Yoga mudrasana in vajrasana and he in Urdhva dhanurasana.

He and She – Paripurna Navasana

Just three supports and a lot of balance of forces. Navigating through life together.

Prohibited

Sit facing your partner with your legs bent, both knees together, feet together and flat on the floor. Helping with your hands, move your buttocks laterally and feel that he is sitting on your hip bones, the ischia. Take your partner’s hands and hold them, you with palms facing the ceiling and he with palms facing the floor, then extend your arms. The two must take the right foot off the floor with the leg flexed and combine the sole of the foot with the sole of the foot. Then do the same with the left foot. Extend your left and right legs at the same time towards the ceiling. Keep your body weight in front of your hips, on your sitting bones. Legs should remain together and extended. Active feet, legs and thighs. Bring your navel towards your back. Keep your chest open and your head in line with your spine. Bring the soles of your feet together by pointing your toes toward the ceiling.

stay

30 seconds. Always breathe in and out through your nose. Your body weight should be in front of your hips, on your sitting bones. The legs must remain together and extended. Active feet, legs and thighs. Bring your navel towards your back. Keep your chest open and your head in line with your spine. Balance your strength with that of your partner.

Exit

She and he must flex their legs at the same time. Support your feet on the floor with your legs bent, release your hands.

It was hard work, but I guarantee you had a good laugh trying to find the balance.

He and She – Parivrtta Upavistha Konasana

Although there are disagreements, with flexibility everything can be achieved.

Prohibited

Sit facing your partner, spread your legs sideways. It will rest the soles of your feet on the inside edge of your feet. Separate the buttocks laterally with the help of your hands and feel that you are sitting on the small bones of the hip, the ischia. Feet should be with toes pointed towards the ceiling. Activate the legs so that the back of the knee is on the floor and the patella (knee cap) is pointing towards the ceiling. Bring your navel down to your spine. Keep the spine elongated towards the ceiling. She holds his left forearm at the elbow, he holds her forearm at the elbow. Make sure the left shoulder is pointing towards the center of the left thigh. Bend your spine towards your left thigh so that your left shoulder and torso touch your left thigh. Keep your hip bones flat on the floor. Raise your right arm, bring it over your right ear and grab your left big toe. Look at the middle of the right arm, turning neck and head.

stay

Hold for 30 seconds in the push-up. Always with active legs, bringing the navel towards the spine and keeping the right side of the torso pointed towards the ceiling. Inhale and exhale through the nose. The point of holding each other’s arms is for that arm to help keep the left side of the torso pointing toward the left thigh and chest open.

Exit

Raise the right arm towards the ceiling, activate the arm as if it has a rope to be pulled. At the same time, press your heels into the floor and raise your torso to a vertical position. Let go of your arms. Gently bend your knees and sit cross-legged.

Repeat the asana to the right side.