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This is 1 of 16 photos
from the printed issues
About the authors
Stewart Mitchell B.Phil, Cert. Health
Ed., is a complementary health specialist and director of the School of
Complementary Health in Exeter U.K. He studied nature cure methods in
Edinburgh, India and the USA. He holds research awards in comple-mentary
health from the University of Exeter and the University of Plymouth.
He is the author of numerous publications
and books on healthy living including Understanding the Healing Power
of Nature (1998); Understanding the Healing Power of Touch (1998)
and The Complete Illustrated Guide to Massage (1997).
Jan Williamson is a comple-mentary
health practitioner, yoga teacher and pre- and post-natal therapist. She
is director of the School of Precision Reflexology and is based in Exeter
at the School of Complementary Health. She is currently researching the
effects of reflexology on menopausal symptoms. She is the author of numerous
articles on complementary health issues and A Guide to Precision Reflexology
(1999).
Jan and Stewart can be contacted on Tel/Fax:
01392 410954 and Tel: 01392 499360 and email: 101650.60@compuserve.com
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Yoga practice is extremely
versatile; it can be practised in solitude or in the more social atmosphere
of a class situation and can be modified to suit age, ability and need.
It can also be done in a co-operative sense combining the skills and support
of another person. In this article we are going to explain the benefits
and advantages of practising Yoga with partners and friends.
Yoga’s holistic approach uses physical
postures (asanas), breathing and relaxation techniques in order to establish
a sense of awareness and integration for each person. Its foundations
in ancient Eastern philosophy are, nevertheless, very relevant to the
modern, Western lifestyle; it can help to reduce the inevitable stresses
and strains, both physically and emotionally. Yoga asanas work by stretching,
strengthening and massaging all structures of the body. For example, a
forward-bending posture stretches the muscles of the spine and of the
legs and also, by compressing the front of the body, it gently massages
internal organs.
Using
our partner
Using the support and guidance of a partner,
yoga postures can be enjoyably developed and extended. This can be appropriate
for everyone, especially at the beginning of practice, but particularly
so if there are restrictions because of injury, lifestyle or individual
capability. Often the classical asanas can seem daunting, unfriendly and
far removed from an individual’s ability. Pairing up to do yoga acknowledges
human limitations so that there is a greater sense of personal achievement
and the whole experience is positive and enriching.
The effects of partnering are immediate,
the postures work at a deeper level and then massage movements are directly
applied. The reality and basis of practising yoga is, therefore, not necessarily
to achieve an athletic stretch, but rather to experience the movement
and to develop the posture within individual ability. The contact and
assistance of a partner can enhance this development. In addition, a confident
and trusting relationship promotes an atmosphere of greater relaxation.
Precautions
As with any new regime, the initial introduction
should be a gentle exploration; postures can be added to and modified
as experience increases. As with all Yoga practice, partnering Yoga is
best learnt under the guidance of a teacher. Normal health checks and
contra-indications to practice apply. If suffering from a medically diagnosed
condition consult your physician; do not practise immediately after meals.
If pregnant it is recommended that you only begin practice under expert
supervision.
Uttanasana. In this posture, a standing
forward bend, the muscles of the spine and legs are fully extended. Toe
touching exercises are normally inadvisable since they can strain the
lower back; this partnering safely prepares the body for deep stretching.
Gently reach for the floor (Figure 1). When
stretching is experienced at the back of the legs, reach forward and clasp
your partners wrists. Lean back with arms fully extended. Hold for ten
seconds, breathing deeply (Figure 2). On exhalation, squat, keeping feet
flat on the floor (Figure 3). Relax in this position for ten seconds.
Slowly stand upright, maintaining hold of your partner then gradually
release the grip and gently fold the body down towards the floor (Figure
4).
Bhujangasana means rearing up like
a cobra. This posture is beneficial for the structure of the thorax, deepens
breathing and corrects tension at the base of the spine. Sit astride your
partner and reach forward to grasp their wrists. On inhalation, lean backwards
to gradually raise the body from the floor (Figure 5). As your partner
exhales release pressure so that the body returns to the floor. Do not
sit firmly on your partner’s legs but gently so as to anchor the
posture.
Place your hands directly over the back
of your partner’s pelvis (not spine) and, on exhalation, firmly press
on to the body (Figure 6). Repeat twice more then move your hands to either
side of the spine, level with the shoulder blades (Figure 7). Again on
exhalation, but very gently, compress the body. Repeat twice more.
Pascimottanasana means in this posture
that the lumbar and cervical spine are fully flexed. The abdominal organs
are gently massaged and leg muscles loosened.
Sit very closely back to back and interlink
arms with your partner. Offer the back of your neck to your partner’s
head and rest, breathing deeply. On deep exhalation gently squeeze your
partner’s arms and lean forward slowly. Hold, breathing easily for
ten seconds then sit up slowly (Figure 8).
Slowly reach forward and aim to grasp your
toes, leaning forward gently as you exhale. Hold for ten seconds before
sitting upright.
Trikonasana a word meaning triangle,
releases spinal tension on the triangular base of the legs.
Standing back to back with your partner,
feet one legs length apart, interlink little fingers. On exhalation, slowly
tilt sideways towards pointed feet until maximum stretching is achieved
(Figure 9). Ensure feet remain flat on the floor and hold, breathing deeply
for ten seconds. On inhalation slowly stand up straight and repeat to
the other side.
Matsyendrasana takes its name from
a yogi devoted to twisting the spine. It is one of the most beneficial
postures especially for aching backs. Sit cross-legged facing your partner,
extend your right arm to the right side of your partner’s body, place
your left hand behind your back so as to clasp hands. On exhalation, gently
pull on the arms so as to rotate the body as far as comfortable to the
left (Figure 10). Hold for ten seconds and recover slowly. Repeat to the
other side.
For a slightly stronger rotation of the
spine sit directly behind your partner while he crosses his right foot
to the left side of his body and steadies himself with his left hand.
Hold your partner’s right hand, extend the arm and gently rotate
the body. Place your foot so as to support the spine and on exhalation,
continue rotation as far as comfortable (Figure 11). Hold for ten seconds
breathing deeply. Unwind from this posture very gradually and repeat to
the other side.
Sarvangasana means all-embracing
posture indicating its widespread benefits. This partnering enables people
apprehensive about inverting their bodies to gain the benefits of sarvagasana.
Standing close by the head, ask your partner
to slowly raise their bent legs, hold the ankles gently (Figure 12). On
exhalation ask your partner to press their arms against the ground while
you raise their body into line (Figure 13). Once extended your partner
will feel more balanced. Hold this posture, breathing deeply and reverse
movements to gradually and gently replace the body onto the floor.
N.B. Sarvagasana is an entirely safe and
well-designed posture, however, due to its revolutionary position, if
becoming extremely hot or experiencing any breathing distress, discontinue
and attempt later.
Inversion sequence. Partnering Yoga
leads to experimentation and innovation. This series of postures progresses
from a back releasing technique to a fully inverted position headstand
(Figures 14, 15 and 16). No attempt is made here to describe the details
of the technique. But be assured that the sequence is easily learnt under
guidance and offers unique benefits.
Be inspired, invite your partners to join
you in Yoga. Be patient, be accommodating, especially if your Yoga partner
is also your life partner! But most of all, be creative and let us hear
of your ideas.
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