In This Chapter

>- How yoga is different when practiced in pairs >- Great postures for partners

How yoga can make all your relationships—even the sexual—more spiritual >- Meditation for two

Why practice yoga with anyone else? Isn't yoga a solitary and self-reflective pursuit? Yes, it is. But the journey can also involve spiritual communion between two bodies and two souls. Also, postures you can perform alone can be modified or performed more deeply or intensely when someone else helps you. Plus, practicing yoga with a friend, partner, or spouse can deepen your relationship, because you'll be undertaking at least certain legs of your yoga journey hand in hand.

Double Your Insight

Finding wholeness and balance within yourself is important. However, because you probably aren't a hermit living alone in a cave or on a mountaintop, it's also important to find wholeness and balance in your relationships. Practicing yoga with a fellow yogi can expand your sense of balance and improve your relationship, not only with your yoga partner but with all your fellow earthlings.

Double yoga helps to unfold your awareness, so it blankets your entire household, community, country, and planet. It gives you insight into the journeys, desires, suffering, and joy of others. It helps you to understand that every human being is as complex, interesting, and beautiful as you are.

Postures for Partners: Part 1

So let's try a few! Grab (nonviolently, of course!) your spouse, partner, child, or friend, and try this set of postures for partners.

Be a Mountain Range

A first and easy posture to try is the mountain pose, but since there are two of you, let's make it a mountain range.

1. Face your partner, standing about two feet apart, and close your eyes. This distance is close enough to allow you to sense each other and to hold hands without arm strain, but far enough away to allow you to maintain a sense of your own space.

2. After you're both centered, hold hands. Take some time to become aware of your partner across from you (keep your eyes closed). Feel your partner's form and energy, then feel the energy flow between you as it traverses the bridge made from your joined hands.

3. Next, connect with the grounding energy of the earth. Feel how it pulls you toward its center. Feel your feet and legs connecting and becoming one with the earth.

4. Let the earth's energy move through your body, from toe to head and beyond, and through your joined hands so that you and your partner are joined with the earth-like mountains.

This pose will help you find balance with a partner. In the process, you'll both become stronger.

1. Stand with one of you in front (Partner A) and one behind (Partner B). Each perform the warrior 2 pose (Chapter 13, "What Do You Stand For?"). Once you are both in position, Partner A balances the extended arms and hands on top of the back of Partner B's extended arms, forming a chain of energy.

2. Partner B keeps Partner A's arms and hands at shoulder height. Partner B will expend more effort, but Partner A should keep the arms energized and strong rather than let them sag limply on partner B's. Partner B should be supporting an energy flow, not a limp noodle.

3. Switch sides. Now Partner A holds Partner B's arms up. Breathe. Try to increase the length of time holding the pose. Encourage each other to hang in there. This pose is difficult and builds arm strength in addition to doubling the warrior energy.

Warrior 2 Pose

for Two

Stretch and Pull

Both partners receive a nice spine stretch in this pose for two.

1. Again, stand with one partner in front (Partner A) and one behind (Partner B). Partner B squats with heels on the floor. Partner A performs a forward bend, keeping the knees straight or slightly bending them and folding the torso forward at the hips. Partner A should be able to see Partner B between his or her legs. (Peek-a-boo!)

2. Partner A reaches both hands between the legs, and Partner B grasps Partner A's wrists, pulling slightly to help Partner A stretch.

3. At the same time, Partner B bends down into a full squat, stretching the back.

4. Hold and take some breaths.

5. Switch places and do it again.

Lengthen Your Spine Together

Continue to lengthen the spine—maybe even grow an inch with this one!

1. Face each other, hold hands, then take a big step away from each other.

2. Bend at your hips, but don't clunk heads! Be sure to step far enough away from each other that you don't collide.

3. Bring your tailbones up and out. Take turns pulling gently on each other to lengthen your spines.

4. Then find a balance—pull—and both of you come down into a squat. Keep your heels on the ground. Stretch that spine.

5. Slowly come back up, balancing and stretching all the way back to standing.

The "S" in Sex Stands for "Spirituality"

Practicing yoga with your partner can deepen all aspects of your relationship, even your physical relationship. When practicing "couples yoga" with your partner or spouse, don't simply hold the positions. Take full advantage of your partner's proximity. Feel your partner's energy, body shape, and movement.

Truly connecting with your partner on a spiritual level is a much more blissful experience than mere physical connection. It can even be a bit alarming if you aren't used to really knowing someone on this level, because souls are much more sensitive than bodies. This is a goal you can work toward when practicing yoga with your partner.

Problems in your relationship may surface, too, as you work together in different postures. You should be prepared for this possibility. Your bodies can reflect your minds, so when you have difficulty with a double posture, look into what's wrong and see if you can't find what's happening on a deeper level. Working through the barriers in your physical partnership can reveal the barriers in

your spiritual partnership. Take the lessons you learn about each other into your hearts and memorize them. They're lessons in true love!

Postures for Partners: Part 2

Double yoga is a fun way to exercise your relationships. Let's try a few more poses for two.

Massage Your Spines Together

This pose will help your partner connect to the muscles alongside the spine. A flexible spine equals a youthful body. Help your partner loosen up his or her spine.

1. Partner A sits in the child's pose (see Chapter 18, "Take the Forward Path").

2. Partner B stands behind Partner A and places a palm on either side of Partner A's spine at the lower back. Partner B gradually walks the hands up to the neck and back down to the lower back. Partner B keeps as much of the palm on Partner A's back as possible at all times, pressing gently. Don't press directly on the spine; stay on either side.

Forward Bend Together

This pose starts to look complicated, but it really isn't. It's only two poses in one. Partner B helps Partner A lengthen the spine by pushing down on Partner A's hipbone. Conversely, Partner A helps Partner B lengthen the hamstrings by pushing down on Partner B's heels.

1. Partner A gets into the child's pose with arms outstretched in front (Chapter 18).

2. Partner B stands in front of Partner A. Partner A holds Partner B's ankles as Partner B assumes the downward facing dog posture (Chapter 18) over the top of Partner A, placing the hands on either side of Partner A's hips, palms facing in.

3. Partner B helps Partner A lengthen the spine, while Partner A helps Partner B lengthen the hamstrings.

4. Hold as long as is comfortable, then switch positions.

Forward Bend and Backbend Together

Try this one with a partner who is about the same size as you are. If one of you is much larger, he or she should be Partner A, and the positions shouldn't be reversed.

1. Partner A sits on the floor a few feet from a wall with the back to the wall and the feet in front and together. Bending at the waist, Partner A brings the chest toward the thighs. Bend your knees if needed.

2. Partner B lies on Partner A's back, facing up, and props the feet against the wall so that the feet are slightly higher than the head. Partner B's fingers can rest lightly on the ground on either side of Partner A's hips.

3. Hold for a while, then switch.

Boat Pose for Two

Boat pose for two helps to calm the rocky waters and strengthens tummies, too (or two!).

1. Face each other so that your hips are three to four feet apart. Both partners assume the boat pose (Chapter 18).

2. Place your feet sole to sole, and grasp hands on the outsides of your legs. Now

you look like a schooner!

Wise Yogi Tells Us

Try double heart gazing to connect your heart chakras. Sit facing each other in any meditative pose with your knees touching. Look into each other's eyes. Really look, past the surface. Place your right hand on your partner's heart, and have your partner place his or her right hand on your heart. Then each partner covers his or her own heart (and the partner's right hand) with the left hand. Feel the energy flowing between your heart chakras, connecting you to each other. Close your eyes and continue to feel the energy.

Don't miss out on the great physical, emotional, and spiritual benefits of yoga for two. This type of workout is completely different from solo yoga and can be very fulfilling (although it isn't meant to replace a strong and steady personal Hatha Yoga practice). Vary your solitary communion with one of fellowship now and then. Partner yoga will increase your joy.

The Least You Need to Know

Practicing yoga with a partner is fun and can deepen your relationship, including your sexual relationship.

>- Practicing yoga with a partner can help you stretch farther than you could alone.

>- Yoga with your partner or spouse can make all aspects of your partnership-physical, emotional, and intellectual—more spiritual.