Step by Step Guide

  1. Begin by sitting back-to-back with your partner, both in Sphinx Pose.
  2. Ensure your spines are aligned, and you are in a comfortable and stable position.
  3. Inhale deeply through your nose, lengthening your spine.
  4. As you exhale, begin a gentle twist to one side, rotating your torso and shoulders.
  5. Your partner mirrors the movement, initiating the twist in the opposite direction.
  6. Maintain contact with your partner’s back, allowing the twist to unfold simultaneously.
  7. Inhale to lengthen the spine, and exhale to deepen the twist.
  8. Keep the twist gentle, respecting each other’s flexibility and comfort levels.
  9. Inhale deeply through your nose, creating space in your torso.
  10. Exhale slowly through your mouth or nose, allowing the twist to deepen.
  11. Coordinate your breath with your partner’s, finding a synchronized rhythm in the twist.

Benefits of Sphinx’s Partner Twist

  1. Spinal Rotation: Yin Ardha Matsyendrasana offers a gentle twist, promoting spinal rotation and flexibility.
  2. Partner Connection: The pose fosters a sense of connection as partners move together in a synchronized twist.
  3. Hip and Lower Back Release: The twist targets the hips and lower back, releasing tension in these areas.
  4. Energetic Flow: Partner twists can create a shared energy flow and enhance the sense of unity.
  5. Promotes Flexibility: Regular practice can contribute to increased flexibility in the spine and hips.
  6. Hold Yin Ardha Matsyendrasana for 2 to 4 minutes on each side, allowing time for a comfortable and gradual twist.
  7. Release the twist slowly, returning to a seated position.

Beginner Tips:

  1. Start with a Gentle Twist: Especially if new to partner yoga, begin with a gentle twist and gradually increase the depth.
  2. Communicate: Maintain open communication with your partner throughout the pose, ensuring comfort and safety.
  3. Hold Yin Ardha Matsyendrasana for 2 to 4 minutes on each side, allowing time for a comfortable and gradual twist.
  4. Release the twist slowly, returning to a seated position.