Hello there,
I'm Lucero.
This is a yoga practice to help you get connected to someone you care about.
You can do it with a friend,
One of your parents or siblings.
Ready to start?
First,
Sit down on the floor back to back.
Cross your legs in front of you.
Put your hands on your knees and lean back into each other.
Sit with a straight back,
But be relaxed.
Move around and get settled in your body.
Close your eyes.
Take a big deep breath in through your nose and sigh it out through your mouth.
Do that two more times,
Relaxing a little bit more each time.
Now,
Let your breath go back to normal.
Breathe deeply,
Slowly,
In and out.
Can you feel your partner breathing?
You might notice that your breathing starts to match up.
Take five breaths like that,
Feeling connected to each other.
Now,
Let's stretch.
Hold your two hands up in front of you.
Slowly start to twist over to your right side.
Bring your left hand to your right knee.
Can you reach your partner's knee with your right hand?
Stay there for three breaths.
Now,
Twist to your left side.
Bring your right hand to your left knee.
Can you reach your partner's other knee with your left hand?
Stay for three breaths.
Now,
Come back to center.
Bend your elbows and link your arms together.
Which one of you is the oldest?
If you don't know,
Ask.
If you're the oldest,
The next time you breathe out,
Start to bend forward.
Bend from your waist as far as you comfortably can.
Keep breathing.
If you're the youngest partner,
Just lean back.
Feel your back stretch out and breathe.
Stay for three breaths.
Now,
Switch.
Youngest partner,
Start to lean forward.
Moving slowly.
Oldest partner,
Lean back.
Feel your back stretch out,
Relax and breathe.
Stay for three breaths.
Stay sitting and spin around to face each other with your knees up in front of you and your feet on the floor.
Reach out and grab your partner's hands.
You may need to scoot back a little.
Now,
Lean back slowly and start to lift your legs off the floor.
Can you bring the soles of your feet to touch your partners?
Feel your feet against their feet and feel your arms and back stretching.
Stay as stable as you can.
But keep breathing.
Take three deep breaths.
Now,
Slowly bring your feet to the floor.
Keep facing each other.
Stretch your legs out in front of you in a wide V.
And hold hands again.
Youngest partner,
You go first this time.
Start to lean back and gently pull your partner towards you.
Can you keep eye contact for this one?
Notice that when you pay attention to each other,
You know when it's time to stop moving.
Now,
Oldest partner,
You lean back and gently pull your partner towards you.
Now,
Go back and forth,
Moving with your breath.
Breathe in and out five times while you move.
Now,
Stand up and hold hands,
Keeping eye contact.
Start to lean back as you bend your knees like you're sitting down in a chair.
Sit back as far as you can without losing your balance.
Keep your arms straight and strong.
See if you can communicate with your partner without talking.
Can you tell when it's time to stop?
Find your balance and pause there for three breaths.
Now,
Come back up to standing and move so you're standing side by side,
Close enough so you can touch hands.
Take a deep breath and feel your feet rooting down into the floor.
Notice which leg is facing out.
Not the one that's closest to your partner.
Start to pick that leg up,
Bending your knee.
Now,
Place the sole of that foot on the inside of your standing leg,
Either below your knee or above it,
But not on your knee.
Don't forget to breathe.
Find your balance.
It's OK to wobble when you feel steady.
Can you reach both of your arms up like the branches of a tree?
Now reach out and grab your partner's hand.
Keep balancing and breathing.
Can you help each other stay steady?
Great job.
The next time you breathe out,
Bring your foot to the floor and stretch and move around.
Shake out your legs,
Shake out your arms and let your whole body get floppy.
Now,
Let's go back to where we started.
Sitting down with your legs crossed,
Back to back with your partner.
Settle in.
Feel your breath and feel your partner's breath as you relax your back and support each other.
Close your eyes.
Take three deep breaths like this in and out.
Can you feel how supported you are?
Can you feel your connection?
Just breathe and feel some gratitude for your partner for all the ways they support you every day.
Put your right hand over your heart and breathe.
Send your partner love and gratitude.
Feel their love and gratitude for you.
Thank you for practicing with me today.
I'll see you next time.
