{"id":55434,"date":"2018-03-23T16:41:55","date_gmt":"2018-03-23T20:41:55","guid":{"rendered":"http:\/\/wanderlust.com\/?p=55434"},"modified":"2018-04-11T14:49:59","modified_gmt":"2018-04-11T18:49:59","slug":"partner-yoga-the-yoga-of-trust-counterbalance","status":"publish","type":"post","link":"https:\/\/wanderlust.com\/es\/journal\/partner-yoga-the-yoga-of-trust-counterbalance\/","title":{"rendered":"The Yoga of Trust: Counterbalance"},"content":{"rendered":"<p><i>Learning to move with and be moved by someone else is an amazing experience, and much easier than you think.\u00a0There\u2019s\u00a0more to partner yoga than just pretty shapes and flashy Instagram posts. Don\u2019t worry about how it looks\u2014bring awareness to how it feels.\u00a0<\/i><\/p>\n<p class=\"p1\"><em><span class=\"s1\">In this series,\u00a0<a href=\"http:\/\/www.danielscottyoga.com\/\"><span class=\"s2\">Daniel Scott<\/span><\/a>\u2014yogi provocateur and ambassador of trust\u2014offers valuable insight on how to best share your movement practice with ease, accessibility, and fun. Want to try Acro? Daniel and his fiance and acro partner <a href=\"https:\/\/wanderlust.com\/artist\/lauren-matters\/\"><span class=\"s2\">Lauren Matters<\/span><\/a> are teaching at both <a href=\"https:\/\/wanderlust.com\/festivals\/stratton\/\"><span class=\"s2\">Wanderlust Stratton<\/span><\/a> and <a href=\"https:\/\/wanderlust.com\/festivals\/whistler\/\"><span class=\"s2\">Wanderlust Whistler<\/span><\/a> this year.\u00a0<\/span><\/em><\/p>\n<hr \/>\n<p><span style=\"font-weight: 400;\">When it comes to partnership, it comes down to a simple choice: Work together or fall apart. Making that choice, however, can often be much easier than the actual follow-through. If <a href=\"http:\/\/wanderlust.com\/journal\/daniel-scott-casual-acroyoga-sydney\/\" target=\"_blank\" rel=\"noopener\">AcroYoga<\/a> is the yoga of trust, consider the elegant art of counterbalance as the mastery of both active communication and listening\u2014physically, verbally, and beyond. Here are a few simple steps to help you (and whomever you work with) learn to navigate gravity like a boss!<\/span><\/p>\n<h3>Exercise 1: Forearm Stacking and Proper Grip<\/h3>\n<p><span style=\"font-weight: 400;\">Less \u201cholding on\u201d and more \u201cperfect fit\u201d\u2014proper hand placement ensures a comfortable and sturdy connection with our partner, allowing us to move and be moved with greater ease. Practice lining up the arm bones through your own hands first before trying with someone else.<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\"> \u00a0\u00a0\u00a0\u00a0\u00a0<\/span><span style=\"font-weight: 400;\">Start with hands in <a href=\"http:\/\/wanderlust.com\/journal\/7-practice-hacks-for-yoga\/\" target=\"_blank\" rel=\"noopener\">Namaskar<\/a><\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0\u00a0\u00a0\u00a0\u00a0<\/span><span style=\"font-weight: 400;\">Left fingers rotate away, right fingers towards your nose.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0\u00a0\u00a0\u00a0\u00a0<\/span><span style=\"font-weight: 400;\">Wrap left fingers around outside of right palm, right fingers between the thumb and forefinger.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0\u00a0\u00a0\u00a0\u00a0<\/span><span style=\"font-weight: 400;\">Raise elbows in line with wrists.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">From here, try finding a long line between your elbows through your wrists. Feel the knuckle line of each hand melt into the connection point of the opposite palm. There should be a small bubble of air between the hands:\u00a0Relax your fingers and find your bones. Drop your elbows and switch directions.<\/span><\/p>\n<div id=\"attachment_55440\" class=\"thumbnail aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-55440\" src=\"http:\/\/wanderlust.com\/wp-content\/uploads\/08_optimized.gif\" alt=\"How funky is your chicken?!\" width=\"343\" height=\"343\" \/><div class=\"caption\">How funky is your chicken?!<\/div><\/div>\n<h3>Exercise 2: Supported Standing Plank<\/h3>\n<p><span style=\"font-weight: 400;\">Standing plank is a long, energized line from your stacking your shoulders above your heels through your hips (<a href=\"http:\/\/wanderlust.com\/journal\/yoga-of-trust-bone-stacking\/\" target=\"_blank\" rel=\"noopener\">vertical bonestacking<\/a>). Use the same forearm line to start supporting someone else\u2019s weight through our own body (<a href=\"http:\/\/wanderlust.com\/journal\/yoga-of-trust-bone-stacking\/\" target=\"_blank\" rel=\"noopener\">horizontal bonestacking<\/a>).\u00a0<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Extend your arms with palms forward (zombie-style) towards your partner: One of you\u00a0with thumbs in \/ fingers up; the other with thumbs up \/ fingers out.<\/span><\/li>\n<li>Step one foot back at a time, leaning weight forward through your partner and down through your legs.<\/li>\n<li><span style=\"font-weight: 400;\">Don\u2019t push into your partner, pour\u00a0weight into the floor through their bones.<\/span><\/li>\n<\/ul>\n<div id=\"attachment_55443\" class=\"thumbnail aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-55443\" src=\"http:\/\/wanderlust.com\/wp-content\/uploads\/09_optimized.gif\" alt=\"How far can you step away?\" width=\"351\" height=\"351\" \/><div class=\"caption\">How far can you step away?<\/div><\/div>\n<p><strong>Now try leaning away and balancing plank with your partner:<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Keep the arms extended towards your partner, hands locking onto wrists: one with palms down, the other palms up.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Maintain a long line from shoulders to heels as each partner steps one foot at a time towards the other.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Don\u2019t arch or round the lower back\u2014just LEAN weight away from the core through the shoulders.<\/span><\/li>\n<\/ul>\n<div id=\"attachment_55444\" class=\"thumbnail aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-55444\" src=\"http:\/\/live-wanderlust-fest.pantheonsite.io\/wp-content\/uploads\/2016\/07\/10_optimized.gif\" alt=\"How far can you both lean your shoulders past your heels?\" width=\"328\" height=\"328\" \/><div class=\"caption\">How far can you both lean your shoulders past your heels?<\/div><\/div>\n<h3>Exercise 3: Stick-in-the-Mud<\/h3>\n<p><span style=\"font-weight: 400;\">You\u2019ve found your plank line, now <a href=\"http:\/\/wanderlust.com\/om-out-and-play\/\" target=\"_blank\" rel=\"noopener\">let\u2019s play<\/a> with range of motion. One partner stands with arms crossed, the other behind them rocking a solid warrior stance (one foot forward with knee bent, the When placing hands on your partner\u2019s back, spread the fingers wide and use them to support weight\u2014this takes pressure out of the wrists.<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">When standing in plank, spread your toes and use them to stay connected to the ground\u2014this ensures you don\u2019t slip and slide!<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Ask your partner to give you their weight by leaning back into your arms. When they do, keep your elbows extended and wait a few breaths before introducing movement. This allows each partner time to get acquainted with what\u2019s about to happen<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Experiment with moving your partner from three different regions, as show in the GIF below: \u00a0Arms (elbows), Legs (knees), Core (Torso).<\/span><\/li>\n<\/ul>\n<div id=\"attachment_55455\" class=\"thumbnail aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-55455\" src=\"http:\/\/live-wanderlust-fest.pantheonsite.io\/wp-content\/uploads\/2015\/10\/11_optimized.gif\" alt=\"How can you make this ride as smooth as possible?\" width=\"329\" height=\"329\" \/><div class=\"caption\">How can you make this ride as smooth as possible?<\/div><\/div>\n<h3>Exercise 4: Standing Cat-Cow<\/h3>\n<p><span style=\"font-weight: 400;\">Once you\u2019ve mastered sharing weight, the next step is mirroring your partner\u2019s <a href=\"http:\/\/wanderlust.com\/journal\/start-global-movement-jenny-sauer-klein-speakeasy\/\" target=\"_blank\" rel=\"noopener\">movement<\/a>. Start in a supported standing plank while leaning away, and begin to add some cat\/cow spinal movement into the mix.<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Cat: Chin and tailbone tucks, spine rounds<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Cow: Chin and tailbone lifts, spine arches<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Add a little squat into the mix to make things interesting!<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Keep the arms fully extended and use your weight to support your partner, not muscle.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Smaller people need lean away more, bigger partners less. Try stepping closer to your partner to adjust the amount of leverage by leaning your shoulders back past your hips.<\/span><\/p>\n<div id=\"attachment_55456\" class=\"thumbnail aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-55456\" src=\"http:\/\/live-wanderlust-fest.pantheonsite.io\/wp-content\/uploads\/2015\/11\/12_optimized.gif\" alt=\"Mirror, Mirror, on the wall\u2014who\u2019s the lightest of them all?\" width=\"339\" height=\"339\" \/><div class=\"caption\">Mirror, Mirror, on the wall\u2014who\u2019s the lightest of them all?<\/div><\/div>\n<h3>Exercise 5: Mountain and River<\/h3>\n<p><span style=\"font-weight: 400;\">At this point, you\u2019re well on the way to becoming counter-balance ninjas! From here, we\u2019re going to use gravity for two things: 1) finding a deep stretch and 2) having fun while making shapes!<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Start with a single-arm standing supported plank while leaning away (ie: right wrist grips right wrist)<\/span><\/li>\n<li><span style=\"font-weight: 400;\">One partner is the Mountain\u2014take a sturdy warrior stance with shoulders above hips, head above shoulders. Your job is to stay grounded and support your partner\u2019s exploration of movement. Firmly grip your partner\u2019s arm with your free hand.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">The other becomes the River\u2014begin to slowly lean weight away from the mountain and explore how you can use gravity to access different parts of your body. Move with the breath, and make each transition smooth and fluid. Take a few seconds to really explore each position you find.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is not a tug-o-war! <a href=\"http:\/\/wanderlust.com\/journal\/what-we-get-wrong-about-body-positivity\/\" target=\"_blank\" rel=\"noopener\">Every body is different<\/a>\u2014work with your partner, not against.<\/span><\/p>\n<div id=\"attachment_55458\" class=\"thumbnail aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-55458\" src=\"http:\/\/live-wanderlust-fest.pantheonsite.io\/wp-content\/uploads\/2015\/11\/13_optimized.gif\" alt=\"How can you make this exercise about your partner?\" width=\"332\" height=\"332\" \/><div class=\"caption\">How can you make this exercise about your partner?<\/div><\/div>\n<div id=\"attachment_55459\" class=\"thumbnail aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-55459\" src=\"http:\/\/live-wanderlust-fest.pantheonsite.io\/wp-content\/uploads\/2016\/02\/14_optimized.gif\" alt=\"Advanced variation: River, can you take a foot off the floor?\" width=\"351\" height=\"351\" \/><div class=\"caption\">Advanced variation: River, can you take a foot off the floor?<\/div><\/div>\n<h3>Exercise 6: Single Arm, Single Leg<\/h3>\n<p><span style=\"font-weight: 400;\">This. Is. Not. Easy. It\u2019s not hard, mind you, but it does require a modicum of skill and sensitivity. If you\u2019ve come this far, you should have both. Take a look at the gif below and make it happen! <\/span><\/p>\n<div id=\"attachment_55460\" class=\"thumbnail aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-55460\" src=\"http:\/\/live-wanderlust-fest.pantheonsite.io\/wp-content\/uploads\/2016\/04\/15_optimized.gif\" alt=\"Wait for it\u2026 Wait for it...! \" width=\"515\" height=\"351\" \/><div class=\"caption\">Wait for it\u2026 Wait for it&#8230;!<\/div><\/div>\n<p><strong>Most importantly:<\/strong> Go slow, and remember to have fun! Remember, this is about trust-building and deepening your practice. Great Instagram photos\u00a0are just a\u00a0bonus.<\/p>\n<p>\u2014<\/p>\n<p><em><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-full wp-image-54467\" src=\"http:\/\/live-wanderlust-fest.pantheonsite.io\/wp-content\/uploads\/2016\/05\/daniel.png\" alt=\"daniel\" width=\"200\" height=\"250\" \/>Daniel Scott is yogi provocateur offering a fresh alternative to the traditional \u201cyoga voice\u201d. His classes are a lively mix of balance and improv, strength and flexibility, breath and body. With light heart and open mind, Daniel focuses on moving into postures, not through them. A globally renowned ashtanga-vinyasa teacher and Certified Level 2 AcroYoga instructor, Daniel enjoys barefoot running, street art, good coffee, large quantities, and great qualities. Deeply dedicated to sharing in the immense journey from self-conscious to self-aware, Daniel Scott strives to answer the ever-present question:\u00a0Are you moving or being moved?<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>It&#8217;s all about finding balance. <\/p>\n","protected":false},"author":2262,"featured_media":98406,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[778],"tags":[2073,2074,2075,777],"class_list":["post-55434","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-practice","tag-acro","tag-acro-yoga","tag-partner-yoga","tag-trust"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v18.0 (Yoast SEO v27.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>The Yoga of Trust: Counterbalance<\/title>\n<meta name=\"description\" content=\"It&#039;s all 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