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Partner Yoga Pose: Forward Flying

Soothing partner yoga poses such as Dog Hero, Massage Table, and Double Gate are great for connecting with someone or for a good stretch, but sometimes I'm in the mood for something a little more fun and challenging. You've probably done this flying move with your 2-year-old niece, but it's not just for kids. The reason it's so great when you're older is because the person on the top can utilize the force of gravity to feel deeper stretches, and the person on the bottom experiences an amazing lower-back release from the weight of his or her partner.

To find out how to fly with a partner


  • The person on the bottom is called the base and the person on the top is called the flyer. Both men and women are strong enough to be the base and lift their partner (as you can see in the video), so if you're practicing this pose with a guy, make sure you have a chance to lift him up too.
  • The base begins on his back on the floor with his legs in the air. The flyer stands facing him with her toes close to his bum.
  • The guy on the bottom bends his knees slightly, and the flyer reaches for his feet and places them right below her hip bones. The base makes sure his heels point in, so his toes can wrap around her hips.
  • Now they hold hands and as the flyer leans into the base's feet, he straightens his legs, and lifts the flyer into the air. It's very important that the person on top keep her feet below her hips at first until they find their balance.
  • This is the first step in flying with a partner. If both partners are feeling stable, they can go ahead and try some of the moves demonstrated in the video. It helps to move slowly but if they lose their balance and the person on top falls over, it's totally normal. Doing tricks while flying requires a lot of practice, so it may take many attempts before the flyer is able to soar without falling to the floor.
Join The Conversation
Spectra Spectra 8 years
My husband does this with's actually a lot easier than it looks because of how the center of gravity of the person who's "flying" is located. It feels SO good!
SassAndBide SassAndBide 8 years
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