- 1). Have your partner come into cobbler, or Baddha Konasana, by bending his knees and drawing his heels toward his pelvis, bringing the feet as close to the pelvis as is comfortable. Once in position, he will drop his knees out to his sides and extend his back, lengthening the spine from the tailbone to the neck.
- 2). Exhale and let your partner bend forward, initiating this movement from the hips, until his forehead comes to rest on the mat, letting his forearms fall to the floor.
- 3). Stand directly over your partner’s head, placing your left leg next to your partner’s left ear and your right leg next to your partner’s right ear. Bend your knees and rest your buttocks on your partner’s shoulder blades, making sure most of your weight is focused on your feet. For added support, bring your hands to the floor and press your palms into the earth.
- 4). Bend your elbows as you reach your arms back and place your palms on the floor below your ears and to either side of your partner. Your fingers should be pointing toward your feet. At the same time, your partner will reach his hands forward and grab hold of your ankles—his right hand grasps your right ankle and his left hand grasps your left ankle.
- 5). Exhale and press your hands and feet into the floor and lift your hips off of your partner’s shoulders.
- 6). Turn your thighs slightly in as you narrow your hips and hold this position for 30 to 60 seconds, breathing easily and evenly.
- 7). Lower yourself down onto your partner’s back and stand.
- 8). Switch positions and repeat Steps 1 to 8.
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