Yoga for two

Vlastos, of Casper, is certified by White Lotus and Bodhi Yoga in Thai partner yoga therapy. The technique combines rhythmic massage, acupressure, gentle twisting, deep stretching and meditation to release tension, increase vitality and create wholeness of mind, body and spirit.

"Having all those muscles relax makes you feel like you had a really good night's sleep and still have the energy to go out and go skiing," Vlastos said. "It's a kind thing for one person to do to another."

Based in yoga, natural medicine and spiritual practices, Thai partner yoga therapy originated in India and moved to Thailand, where it has been practiced for more than 2,000 years. The technique moves one's breath or "Prana" through the body.

A traditional Thai partner yoga therapy session takes 1.5 to 2 hours and is done fully clothed on a wide, soft mat. During that time, the practitioner or "giver" takes the "receiver" through 75 different yoga positions, for a full-body workover starting with the feet.

But the receiver isn't the only one who benefits -- the giver is actively doing yoga, as well.

"The giver should get as much out of it as the person receiving," Vlastos said.

On the following pages, Casey and Jenniey Elliott of Casper, demonstrate several poses you can do at home. All you need is an open space with some sort of cushioning, such as a yoga mat or camp sleeping pad.

Don't eat too soon before you begin. Get the receiver comfortably laying on the mat using pillows to prop him up as needed, and blankets to keep him warm. You can play soft music to set a relaxing mood. The giver should sit cross legged and take several deep breaths.

"It's really important -- when you are doing it with a friend or loved one -- to take the time to do the breathing to get yourself to a harmonious state before you begin so it flows into the other person," Vlastos said.

Walk through the poses below, moving slowly and gently. Be sure to communicate about how the positions feel. If the receiver feels good, the giver can hold it for a few more breaths. If not, you can move on to the next pose.

"Be gentle and be aware and use good body mechanics," Vlastos said.

Speak with your doctor before starting a new exercise routine.

1. Palming Feet

Begin with your partner lying on her back with his palms up. Sit on your knees at her feet. Place your hands on her instep. Inhale. Exhale and gently push his feet outward toward the floor. Hold for at least five seconds. Inhale to release and repeat for three to four breaths, rocking on your knees. Repeat the process pushing his feet inward toward the floor instead.

Then, grasp her ankles and inhale. Exhale and bend back, lifting her legs. Inhale to release the back bend and lower her legs. Repeat for four to five breaths.

2. Leg Swings

Begin with your partner lying on his back with his palms up. Pick up his feet by his heels and squat with your hips square and back straight. Slowly swing his legs back and forth using only your arms. Be careful not to let your body sway with his. Repeat several times.

3. Passive Plow

Begin with your partner lying on her back with her knees up. Grab her feet and walk around so you are standing by her head. Inhale. Exhale as you bend your knees and gently pull her feet toward you, lifting her bottom off the floor and legs overhead. She can start with her legs bent and straighten them as it's comfortable. Gently rock in this position for several breaths before lowering her back to the floor.

4. Cross leg pull-up

Begin with your partner laying on his back with his palms up. Stand near his feet, lift his legs and walk close to his body, holding his feet on your stomach so his legs are extended. Ask him to bend one knee and let his leg drop toward his body. With bent knees, lean forward to grasp his opposite hands. Exhale and straighten your legs and back to lift your partner's torso off the mat. Hold for several breathes. Inhale to gently lower him back to the floor. Reverse, bending the other knee.

5. Baby Cobra

Have your partner lie on her stomach with her knees at a 90-degree angle and chin tucked. Stand with one foot on each side of her hips and gently sit on her feet. Grasp her wrists. Inhale. Exhale and lean back to lift her torso off the floor. Hold for three breaths, to start. Hold longer, as it's comfortable. Lean forward to lower her to the floor.

6. Body, Mind Spirit Points

Begin with your partner lying on his back with his palms up. Sit on your knees by his head. Take one hand and place your thumb in the middle of the top of his head and your finger in the middle of his forehead. Take your other hand and place your middle finger in the soft spot of his sternum. Mirror your partner's breath. Hold for several breaths.