Begin in child pose, with your head down on the mat and your arms stretched out in front of you. Walk your hands under you to lift your chest upright. Steady yourself with one hand while you clasp your back foot with the other. Pull your foot in toward your hips and experience the sweet opening in your quads. Breathe deep and try to relax into the stretch. In a pose this intense, howling and moaning are encouraged and allowed!
Roll out two yoga mats for you and a friend. Draw your right knee forward toward the top of the mat and extend your left leg straight behind you. Rest your forehead on the floor and close your eyes. Relax your arms, shoulders, neck and jaw as your hips settle into the stretch. See if you can tune your breathing to the rhythm of your friend’s breath as you both deepen into the pose. Repeat with other leg forward.
Facing a wall, stand up onto your knees and press your thighs and hips into the wall. Support yourself with hands on hips and tip your head back into a chest-opening backbend. Have your buddy sit behind you and apply pressure with their feet to your hips and back. Let them play with moving their feet higher or lower on your back and enjoy the different stretches you get in each spot. Relish the fact that your buddy’s always got your back. Return the favor by swapping positions.
Kneel with your legs together and feet tucked back by the sides of your hips. Sit between your feet (perhaps on a rolled-up tow- el) instead of on top of your feet. Walk your hands back behind you, maybe lowering to your elbows or completely onto your back. Turn up the volume by having your friend sit on your thighs while you’re in this pose. Yeehaw!