The yoga is a sort of great manual of practical medicine that has many benefits and uses. It can improve muscle tone and flexibility, it boosts self-esteem, it can stimulate metabolism… And it even helps strengthen the understanding of the couple. Each asana has its functionality.
Here you find the 6 asanas suggested by our expert, the yoga and meditation teacher Federico Insabato, to improve harmony with your partner.
1. Position to find the center again
How you do it. Sit cross-legged facing each other with your hands resting on your knees. Then place your right hand on your partner’s left hand and vice versa. Then bring your left hand to the center of his chest and your right hand to your abdomen. Your partner will do the same thing to you. He finishes by moving your right hand to the center of your partner’s forehead and your left hand to your heart, and vice versa. Hold each position for 5-10 breaths.
What is it for. This exercise is based on mutual listening, awakening attention and empathy towards the other. Thanks to the contact, you will feel his heartbeat, his breath and his energy.
2. Cat-cow position
How you do it. While sitting facing each other, with legs crossed, hook onto each other’s forearms. This way you will avoid leaning backwards. Inhaling, lift the chest towards the ceiling, arching the back. As you exhale, round your spine by bringing your chin towards your chest. Repeat the movement 5-10 times.
What is it for. It is an excellent stretching exercise for the hip and abdominal muscles which, in addition, mobilizes the entire spine. It also helps expand the lungs and chest, freeing the breath. It requires perfect synchronicity, thus favoring the understanding of the couple.
3. Fish clamp position
How you do it. Sit back to back, tightly touching from the sacrum to the nape of the neck. Your partner’s legs are extended, yours bent with your feet on the floor. While your partner, exhaling, flexes his torso forward bringing his hands towards his feet (or wherever he can: shins or ankles), lie down on his back inhaling. Reverse the position and repeat 3-6 times.
What is it for. This exercise increases flexibility in the hips and spine. We support each other but without burdening the other too much, sinking on the back only as far as the other can support. A good “training” also for married life.
4. Chair position
How you do it. Position yourself back to back, then take a half step forward and start lowering your knees as if you were going to sit down until you reach a comfortable height for both of you. Stay in position for 5-10 breaths and repeat 5 times. both successful, try to fully relax them by stretching your back and opening your chest. Repeat 5-10 times.
What is it for. Also in this exercise there is a work of mediation between the needs, flexibility and training of the couple. The descent must initially be gradual to respect the conditions of the other. Furthermore, in order to be able to sit down, without being afraid of falling, it is necessary to have mutual trust.
5. Downward Dog and Child Pose
How you do it. Get on your knees, facing each other, at arms length apart. Sit back on your heels and bend your torso to bring your forehead towards the ground, with your arms stretched forward. Your partner, on an exhale, lifts his knees, places his hands on your back at the attachment of the buttocks (and not on the lumbar region) and straightens his legs. Now he grabs his ankles. Hold for 5 breaths and alternate, reversing positions, 3 times.
What is it for. With the hands on the other’s back, a slight pressure is exerted which favors a deep stretching, based on listening to the other’s body.
6. Position of the boat
How you do it. Start sitting facing you with your legs bent and the soles of your feet touching, at a distance that allows you to hook your hands or wrists. Then begin to tilt your torso backwards and, keeping the soles of your feet in contact, lift your bent legs supporting each other. If both of you can, try to fully relax them by lengthening your back and opening your chest. Repeat 5-10 times.
What’s its purpose. This exercise increases training intensity and coordination. The ability to rely on the other comes into play, because it’s easy to lose balance if you don’t get in tune with your partner’s movements.