The Eka Pada Paschimottanasana in Partner yoga is the seated forward bending pose using one leg. You do it with the help of your partner, and harness each other’s strength to help both partners to do the pose properly.
Before you do this pose, you shall need to consult your physician, if you suffer from any hip or spine related ailments like sciatica or slipped disc. Learning to do it under the guidance of a yoga teacher would help.
Sit on a mat in a cross-legged position facing your partner. Sit at a distance, not more than a couple of arms from your partner. This is necessary as you and your partner should be able to reach out to each other with your arms. Fold your right leg from the knee and extend your left leg towards you partner. Your partner also extends her (his) left leg towards your right leg which is bent from the knee. Your partner likewise folds her (his) right leg.
Press your foot lightly against your partner’s shin just near her (his) knee and stay connected. Extend your arms towards your partner, and hold her (his) arms. You should be holding your partner’s wrists, as your partner also does likewise.
Inhale, and lengthen up your spine. Ensure that your spine is not curved to either your right or left. As both partners exhale, one partner should bend backwards, while the other partner leans forward. Keep checking with your partner about each other’s comfort level when doing this. Draw your partner down towards yourself till your partner can comfortably bring her (his) forehead towards her (his) knees.
When you do this, both partners leverage on each other’s strength and ability to bend. The partner who stretches backwards is held on to by the other partner, who is helped to bend forward by the first partner.
Pause at this position and then inhale before you start returning to your original position. Pause for a moment before you now bend forward, while your partner pulls you, while she (he) leans backwards. Lower your forehead to your knees. All this while keep a firm grip on your partner’s wrists. As you bend forward you may exhale to go deeper into the stretch.
Repeat this backward and forward movement for some time and then exit this pose. Doing this pose feels like a tug of war using a rope, and for kids, this exercise would seem more like a game.
Sources:
Partner Yoga Guide : Eka Pada Paschimottanasana in Partner Yoga
http://www.youtube.com/watch?v=DMrx5nijmZg
Double Paschimottanasana in Partner Yoga
http://www.livestrong.com/video/1272-double-paschimottanasana-partner-yoga/
Opposite Hand to Shoulder Stretch in Partner Yoga
http://www.ehow.co.uk/video_2260227_opposite-hand-shoulder-stretch-partner.html
