Seated forward bends feel amazing on your hamstrings and lower back. Doing this pose with a partner, called Double Sandwich, can add some some weight to your torso and help you elongate your spine even further. It also gives you an even deeper stretch than you could ever do on your own.
Continue reading to find out how to do this pose.
- Sit opposite your partner with the soles of your feet together.
- Now fold forward and, if you can, reach for each other's hands. If you can't reach, have each person grab onto either end of a hand towel or a strap.
- It's okay if your torso isn't close to your legs. As long as you are feeling the stretch in your lower back and hamstrings, you are doing it right.
- Depending on how flexible you are, you can tuck your chin in and relax your chest down to your thighs, trying to keep your legs straight to increase the stretch in your hamstrings. If it's really easy, release your forehead towards your shins.
- Talk to each other throughout the entire experience. Make sure that neither of you are feeling pain or discomfort (this is supposed to feel good). When you are ready to come out, release hold of your partner, bring your hands to either side of you legs and walk them in towards your hips, slowly lifting your torso back up.
Fit's Tips: Seated forward bends are difficult poses because many of us have tight hamstrings. I recommend repeating this partner pose again to deepen the stretch and increase your flexibility. The second time you do this pose, try to fold even further and extend your arms out even longer. If you were holding onto a towel, try to walk your hands out so you're a little closer to your partner's hands. If you were already holding hands, try to hold your partner's wrists or forearms.
Photo from The Joy of Partner Yoga by Mishabae