Things You'll Need:
- Yoga mat
- Loose, comfortable clothing
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Step 1
Kneel down on the mat, facing away from your partner, with the tops of your feet on the floor. You should be far enough away from your partner so that only the toes of your feet are touching. From this position, lengthen your spine from the tailbone to the neck. Both of your bodies, other than your lower legs, should be straight and perpendicular to the floor.
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Step 2
Bring your hands to the back of your pelvis with your palms toward the top of your buttocks and manually widen your pelvis. As you do this, tuck your tailbone forward slightly; yet avoid pushing your groin forward. At the same time, your partner will mirror your movements, widening his pelvis with the palms of his hands and tucking his tailbone forward.
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Step 3
Lean back, lifting your sternum, and reach your right hand back, and place it on the heel of your partner’s left foot. At the same time, your partner will lean back and reach his left hand back, and place in on the heel of your right foot. As you both lean back, make sure to keep your thighs perpendicular to the floor.
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Step 4
Reach back with your left hand and place it on the heel of your partner’s right foot. At the same time, your partner will reach back with his right hand and place it on the heel of your left foot.
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Step 5
Lengthen through the spine, moving into the backward extension, paying attention not to jut your ribcage out.
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Step 6
Let your heads fall back slowly, keeping your throats soft, and hold this position for 30 to 60 seconds, breathing evenly and in time with your partner.
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Step 7
Inhale, come back to center by releasing your hold of your partner’s heels and returning upright.
