Partnered Shoulder Stretch

Nikki Juen of All That Matters demonstrate and explains  partnered shoulder stretch.

What it is:

Partnered shoulder stretch is a counter-weighted yoga pose created between two people that strengthens legs and upper back muscles. 

What it does:

This pose brings each practitioner into relationship with their body, into building trusting with a partner and into finding the center between ballast and balance. As a twisting pose it also restores the health of the spine, cleanses organs and stimulates circulation.

How to do it:

Each partner starts in mountain pose [Tadasana] standing about three feet apart. Offer your right wrist to your partner taking a firm grip clear of any bracelets or watches. Extend your index finger along the inside of your partner's wrist. This is your safety indicator and a light tap from the finger of either partner means that both of you immediately straighten your legs and come to standing. 

With your own feet about six-inches apart, make your legs strong on a deep inhale. As you exhale, connect your gaze with your parter and come into your understanding of partnership and trust. Maintaining eye-contact, exhale and sit back as if in a chair until you each discover balance. Keeping the legs strong, bring the torso vertical [standing and adjusting the feet if necessary]. This pose will be most effective if you sit back and trust the connection with your partner. Take two deep breaths here acclimating to the amount of effort and surrender you encounter necessary to maintain the pose. 

[This pose can be done even if both partners are not of equal height or weight because it relies on leg strength for support. Alternately, it can be done sitting in chairs for a prop-supported twist.]

Inhale deeply lengthening the torso from the hips up to the shoulders, raising the left arms to parallel with the floor and filling the body with breath. As you begin to exhale, twist away from the bound arms opening the front of the chest with each breath. On an exhale, draw both shoulder blades towards your spine and down towards the waist engaging the muscles of the back. You may bring your gaze over your left shoulder; keeping the low belly toned and take five to eight breaths here. 

With a light tap of your index finger to signal to your partner that you are ready to stand, press into the floor, coming to a standing position. Before you switch sides, pause and close the eyes for a few breaths noticing the difference[s] in your internal awareness and sensations in your body, silently thanking your partner and muscles for all the support you experienced. When you're ready, take the other side.

Nikki Juen, nikkijuen.com