- Half Lotus Pose
This is the perfect opportunity to work on your posture. Use your human wall to assure proper alignment of your spine while sitting in either Easy or Half Lotus Pose.
- Sit crossed legged back to back. I recommend sitting on pillows to support your lower back.
- Breathe deeply together for a few moments getting a feel for each other and tuning into your partner.
- The first partner will begin to slowly bend forward. Pausing every few inches or so.
- The second partner leans back being supported by the first as his/her body moves into a back bend.
- Have a pillow handy in case the backhanding partner needs support to keep his/her neck comfortable and safe. If needed place under second partner’s head.
- First partner controls how deeply he/she feels the stretch with how far forward his/her arms move or come towards the floor.
- Talk to each other as one partner may reach their current range limit before the other one.
- Stop, breathe and hold the position when at least one partner has reached their max point.
- Repeat the affirmation 1 – 4 times.
- When it is time to come out, the first partner will lift up slowly with their arms. The second partner continues to lean and relax while being supported by the first.
- Once fully upright return to the original back-to-back position and take a few deep breaths.
- Repeat reversing roles.
Breathing: As you move into the pose, take very deep breaths, to help release tension or to help keep you steady. Once in the pose take deep relaxing breaths.
- Be very sensitive to the comfort of the back bending person’s neck. Use a pillow or blanket under neck if needed.
- When coming out of the back bend don’t try to lift your head up until you are, or nearly are, upright.
- In both positions, but especially the forward bend, make sure the knees are not being strained. If need be you can do this position with the legs straight and out to the sides. Be sure to use your arms and not go too deeply in the forward bend.
Benefits: Both forward and backward bending are great for your spine. They increase flexibility in your hips, upper arms and chest and enhance trust.
These poses also support the dynamic of learning to balance supporting and receiving from your partner and others, and encourage the feeling of safety and stablity.
- Go slowly and check in with your partner as you move in and out of the poses.
- Once in the backbend – relax into the backbend and try to feel grateful and receptive of the support of your partner.
- Once in the forward bend feel the warmth and protective feeling of having your partner on your back. Feel strong and giving. Feel how you have to balance releasing your hips and keeping strong in your arms as you support you and your partner.