How to Assume the Double Plow Pose in Partner Yoga
- 1). Lie down on the mat with your back on the floor and your arms to your sides. Press your palms into the floor as your raise your legs up, fully extending them from your hips to your ankles so the soles of your feet face the sky.
- 2). Instruct your partner to come into the same basic position with his head facing the opposite direction and his buttocks almost touching your own. The easiest way for your partner to come into this pose is to have him sit facing you and then lie back as he swings his legs around and up until the soles of his feet face the sky as well.
- 3). Place your hands over your partner’s hands. If you are currently unable to reach each others hands, simply adjust your positions by shimmying yourselves closer to one another.
- 4). Hold this position for a moment, making sure to bring your breathing in rhythm with your partner.
- 5). Exhale, firmly press your arms into the floor and your palms into your partner’s hands and roll your torso up onto your shoulders until your toes come to rest on the ground over your head. As you roll up onto your shoulders, keep your legs straight and fully extended. To do this, you will need to engage your abdominals as you lift your hips off the floor. At the same time, your partner will press his arms and his palms firmly into the floor and roll his torso up onto his shoulders until his toes come to rest on the ground over his head. Again, he too should keep the straightness and extension in his legs as he rolls up onto his shoulders and engage the abdominals as his hips come off the floor.
- 6). Hold these positions, breathing evenly and in rhythm, for 15 to 30 seconds.
- 7). Come out of the pose, gently pressing your toes into the floor and return your back to the mat. At the same time, your partner will mirror this position.
- 8). Switch hand positions—your partner’s hands over your hands—and repeat Steps 5 to 7.
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