How to Assume the Double Heron Pose in Partner Yoga

In partner yoga, you’ll often be executing a given pose in tandem with your partner, most likely positioning yourselves in a certain way to assist or deepen the others stretch or bend. With double heron, that is exactly the case. As you move into the posture, you will use each others body to hold the form.

Instructions

Difficulty: Moderately Challenging

Things You’ll Need:

• Yoga mat
• Loose, comfortable clothing

1. Sit on the floor facing one another with your heels drawn close to your buttocks and your knees pointing towards the sky.
2. Grab hold of your left ankle and move your left foot back to rest on the floor near your left hip. You’ll most likely need to lean to the right to accomplish this movement. After you’re done, the top of your lower left leg and the top of your left foot should be in contact with floor. At the same time, your partner will match your movements, grabbing hold of his left ankle and moving his left foot back to rest on the floor near his left hip.
3. Wrap your hands around your right foot, pressing the tips of your fingers into its sole. As you inhale, lift your upper body, lengthening your spine and rolling your shoulders back slightly to open your chest.
4. Exhale, extend the right leg up and over your partner’s left shoulder, maintaining your grip of the right foot, until your leg is at a 45 degree angle with the floor.
5. Bring your right ankle down onto your partner’s left shoulder as you lift again in your upper body, going further into the pose.
6. Let your partner now clasp his hands around his right foot, planting the tips of his fingers into its sole. As he inhales, he will do the same basic movements to bring his ankle above your left shoulder by lifting his torso and lengthening his spine as he rolls his shoulders back slightly to open his chest. He will then exhale and extend his right leg up over your left shoulder until it is at a 45 degree angle with the floor.
7. Instruct your partner bring his right ankle down onto your left shoulder as he lifts again though his torso, going further into the pose.
8. Exhale and lean back slightly.
9. Hold this position for 30 to 60 seconds, breathing in time and evenly, before drawing your legs off of each others shoulders and returning them to the floor.
10. Come out of the pose and repeat Steps 2 through 9 for the other side of the body.

Tips & Warnings

• If you’re unable to keep your pelvis on the floor, use a folded blanket to fully realize the pose.
• If you suffer from a knee injury, avoid coming into double heron.