INTEGRATION EXERCISES
Exercises To Do Together
by Al Link and Pala Copeland

STRETCHING YOUR LIMITS

Yoga means union. Yoga postures work your body, focus your mind, and build your life force. When done in tune with a partner, they also strengthen your heart connection.

Time for Exercise: three minutes – longer the first time you do it

Properties Required: clothing you can stretch comfortably in

Steps:

  1. Stand facing each other at a distance of about 4 feet (1.2 m).
  2. Your feet are together, arms hang gently at your sides, back straight but not rigid, shoulders relaxed, throat loose, and your eyes are soft.
  3. Make loving eye contact with your partner.
  4. Inhale slowly through your nose and, as you are inhaling, gracefully raise your arms straight out to your sides at shoulder level, palms up.
  5. Exhaling gradually, bring your hands together in front of your chest, palms touching.
  6. Slowly inhale while raising your arms straight up over your head, palms facing each other, hands shoulder-width apart.
  7. Exhaling slowly, reach out toward your partner. Folding at your hips, bend over and grasp each other’s arms above the elbows.
  8. Your head and neck are relaxed, hanging loose.
  9. Continue to hold each other’s arms as you lean back away from each other.
  10. With legs flexed, feel each other’s weight. Feel your spine extending and your legs stretching. Relax your muscles into this posture. Hold for a measured count of 20.
  11. Gradually come forward again. Release your partner’s arms and straighten to the upright position.
  12. Make loving eye contact.
  13. Slowly inhale and raise your arms above your head.
  14. Repeat steps 7 through 13 twice.
  15. Complete your practice by exhaling unhurriedly, bringing your arms down and your hands together in front of your chest, palms touching.
  16. Say “thank you” aloud to each other.

Comments:

Endeavor to move very slowly through this exercise with intense focus on your own graceful body movements and on being very aware of working in unison with your partner. Attempt to breathe in time together (See Harmony Breath). A guide for inhalation is a count of 7 and for exhalation 10. Do not stretch farther than is comfortable. Do not strain.

Author's Bio: 

Al Link and Pala Copeland own and operate 4 Freedoms Relationship Tantra. They regularly host lover’s romantic weekends near Ottawa Canada, and weeklong retreats in exotic locations. For more information call toll free from Canada or USA: 1-800-684-5308 International long distance: 1-819-689-5308. Visit their websites Tantra-Sex.com, SexySpiritualRelationships.com and their blog Ask About Love and Sex or send email: 4freedoms@tantraloving.com They have four books published including Soul Sex: Tantra for Two, New Page, 2003; The Complete Idiot's Guide to Supercharged Kama Sutra, Penguin, 2007; Sensual Love Secrets for Couples: The Four Freedoms Body, Heart, Mind and Soul, Llewellyn 2007; Tantra Step by Step: 28 Days to Ecstasy, Llewellyn 2007.