Sitting Back-to-Back
Effortlessly relax together!
Stay connected with your partner.
Let go of your stress and worries.
Melt into each other.
NOTE: You can do this series on a large futon, thick mat, or padded carpet. Have pillows close by, to sit on and to use as props.
Sit back-to-back, with your legs crossed or straight out in front.
Rest your backs against each other and interlock arms, letting the backs of your heads touch each other.
Bend together from the waist and make wide circles with your backs.
Flow together in slow motion in both directions. Inhale to a count of 6 and exhale to a count of 6.
Take 5 more of these breaths together and feel the deep relaxation.
Sit back-to-back, with legs crossed.
Drop your elbows down to one side and rest on your forearms.
Reach your other arms toward the sky.
Let your heads drop, and stretch to the side.
Hold for 5 deep breaths and then switch sides.
Sit back-to-back, with legs crossed. Keep your lower backs as close together as possible.
Twist around to your left.
Place your left hand on your partner’s right knee. Place your right hand on your own left knee.
Look behind you and relax your neck, pulling firmly on your partner’s knee.
Take 5 deep breaths together.
Switch directions and repeat.
Squat back-to-back and interlock arms with your partner and lean against each other for balance.
On the inhale: Together, rise all the way up until you are both standing.
On the exhale: Slowly sit back down together.
Try going up and down 5 times slowly.
Sit back-to-back.
Bring the soles of your own feet together.
Relax!
Let your knees slowly drop out to the sides and breathe into your groin and hip area.
Press your legs down gently with your hands or elbows.
Push your back against your partner’s for leverage.
You can also try reaching back and gently pushing down on your partner’s knees.
Relax your buttocks to go deeper into this stretch.
Hold for 5 deep breaths.
Make sure you release very slowly out of this stretch.
You have no friends; you have no enemies; you have only teachers.
—Ancient saying
Sit back-to-back in preparation for a forward bend and backbend together.
Stretch your legs out in front of your body. It’s OK if your knees are bent!
Drop your body into a forward bend, arms resting in front of you.
Get comfortable, breathe, and relax.
Cross your legs. Stretch back onto your partner’s back, being careful to ask if the stretch is too intense.
Try crossing your arms and stretching them back and overhead.
Go slowly and relax into this stretch.
Take 5 deep breaths together. Be gentle; this is an intense pose for both partners. Release and switch directions.
Love truth, but pardon error.
—Voltaire
Lie face down, flat on the ground.
Squat onto your partner’s buttocks, facing toward his or her head, making sure your weight is not too much for him or her.
Hold onto your partner’s shoulders and slowly pull upward.
While in the stretch, your partner should tighten his or her buttocks to protect the lower back.
Hold him or her in the stretch for a count of 10, then release and rest. Repeat twice.
To end, give your partner a 30-second lower-back massage.
Help your partner up from the ground.
Have your partner rest his or her upper body on the knees, arms in front of the body in the Child’s Pose.
Kneel behind and face toward him or her.
Lie face down on top of your partner’s back, with your legs spread apart. Ask if your weight is OK!
Take 5 deep breaths together and relax.
Both partners lie flat on the floor, partner 2 on top of partner 1.
Make sure your weight is not too much for your partner.
Turn your heads in opposite directions and rest your arms at your sides.
Take 5 deep, relaxing breaths together, letting tension melt away.
Next, partner 2 lies over partner 1’s body at a right angle.
Roll your body over him or her like a steamroller.
Repeat from head to toe and back again a couple of times.
Note: Partners slowly rise up and switch roles. Repeat the three parts from beginning to end. Try Part 3 whenever you or your partner needs quick stress relief.
Both partners lie down, facing each other, with the lighter partner resting on top of the heavier partner.
The bottom partner can wrap his or her arms around the top partner.
Breathe together in unison. Feel the deep relaxation.
Partners lie in opposite directions with only the sides of their heads touching.
With your heads snuggled together, check in with your partner and see how he or she is doing.
Use this silent meditation as an opportunity to practice forgiveness in your relationship. Start by setting up a meditation space: dim the lights, limit distractions, and play some soft music. You can either lie or sit next to one another, but just focus on yourself for the first three parts. Close your eyes and spend at least 20 minutes on this silent meditation.
Part 1: Calm yourself. Breathe and relax until you feel some peace of mind. Begin to focus your thoughts on your relationship.
Part 2: Is there anything that you have done to your partner in the past that you feel bad about? Identify these interactions. Make a commitment to yourself to end the guilt or shame that you may be feeling.
Part 3: Is there anything about your partner that you don’t like? Focus on letting go of old judgments or resentments. Don’t let the past get in the way!
Part 4: To end this meditation, cuddle together with your partner. Just relax and hold each other with care.
