Partner Practice

Introduction

Chapter 1

Twists, Side Bends, and Folds

you to the test. We're gonna do some we're gonna do a series of four postures here just seated to start with. Yeah. So it helps to be sacrum to sacrum. And heart to heart. Yeah. And with my core, what's available to me, it's harder for me to be if I'm more forward, I feel a little tipsy. So I ask Lydia just to be a little more neutral or forward for her. Let's start with a twist. And let's go to our left to start with. And let's do a nice inhale. And then twist to the left. And I'm gonna grab the inside of her leg. And I've got the inside of her leg. And I can even pull a little bit on the inside of her leg, which gives me a nice sweet twist in my upper back. Yeah, our shoulder blades are kind of pushing against each other. Can we go a little deeper? Sure. Nice. Inhale, come out of it. Reach for the other side. It feels nice to breathe together here. Yeah. And it feels nice for me to feel so secure in my stance. Like I don't feel so wobbly having your support in my back. One more breath. Let's go into a side bend here, Lydia. Clasp our hands together. My hands are kind of away from me. Does it feel okay on your shoulders? Yeah, it feels great. Cool. And then we're gonna reach down to my left. I'm gonna put my hand on the ground here just so I have a little bit more balance. Me too. And then I'll lean a little forwards there. Oh, thank you. Kind of feeling some tension here in our arms, but yeah, it really opens up. My side body feels a nice good stretch. This is wonderful. And you were saying how you like to have my support. I also really like to have your support. It feels very safe. Other side. Yeah. There. Whoa, this is really lovely. And kind of play around too, like opening my shoulder up a little bit more. What would it be like if I pulled your hand a little this way? That's nice. Yeah, creating a little more tension between our hands. Come back to center. Okay. Nice job. Release. Nice work. Should we do a little forward and backward? Cool. So I'll go forward first. Okay. And you can release onto me. Okay.

I'll just walk my hands forwards, press my hands into the floor to brace your weight and myself. Nice. I'm letting my neck just fall right onto you. Just opening amazingness. Do you want me to go more forwards? Is this a good spot? No, this is great. I'm going to raise my hands above my head just to get a little extension here. That actually feels good for my neck. Does it? Because you're tractioning by pulling my C7 down a little bit with your head. Nice. Okay. And I'll walk back up if you're ready. I am. I'll lean forward the same. And I'll lean back.

Lovely. How's that pressure? That's great, actually. And I can hear and feel what you mean on the neck. Yeah. Arms nice and wide here. Stretch across the front of the chest. And then it feels lovely to take your arms overhead. Just the weight of your body feels nice. And the support feels lovely. And then I'll take the pressure off your back and start to come up. That's nice. Complete practice.

Chapter 2

Hip Stretches

All right. We're going to get a little deeper here. We're going to get some good hip stretches in. We're going to do three different poses here. Yeah. So we'll start out with head to knee pose or Janu Sureshasana. I have these bolsters here ready just to help keep my legs from flopping outward. So that helps with the internal rotation of Quinn's leg and supports her ankle. And then I'm going to put my foot I'm going to put my the base of my pinky toe right at her or my big toe, excuse me, right at the base of her pinky toe. And that helps her foot stay relatively neutral up and down. How's that feel? It feels good. Okay. Yeah, I definitely have this is where I have a lot of tension. So these postures are hard for me at first to get like the full stretch that I am used to. Mm hmm. So then we can turn towards our straight leg and then come in towards that head to knee shape. This is where I go kind of slow, just so I can keep my knee from popping up like that.

This feels nice to have the support at the foot. Yeah, and for me to have this support outward to just keep from rolling outward. But I can feel the tension from the back of my handspring up to my back like if this area is tight. I feel it too. We'll come up and then we can turn towards each other. And I'll take your um, Quinn's arm and pull her back a little bit. And then I can also take my hand behind and get a nice counter stretch with a back bend here. And then I'll come back up nice and switch. Yeah, this is a nice chest opener as well. Oh, that feels nice on my inner thigh and neck. And then let's switch sides.

So this is the ankle for me that likes to kind of flop around a little bit more. Has less tension. So I'm going to snug that bolster right up against Quinn's outer leg. Make sure her ankle doesn't roll out with that big toe support at the pinky toe side of her foot. Thank you. There. And then we'll turn towards our leg and come in any amount. Remember to let our heads hang here.

That's a good reminder. It feels so nice to be so close to someone in my practice. Come on up and I can give you that traction. I'm holding right at her wrist and it's a nice grip for me and I don't have to over effort there. Nice back bend, maybe bending my back elbow. And I'm trying to just let go of any tension in the arm that she's holding. Just let that arm be long and hang on the bone. And come forward and I'll receive that pull and hang like Quinn said off the bone feels great.

Feels nice on my neck to let it hang too. So we'll come up and we'll open up and I'm going to give you that other bolster support. This is where I definitely notice a lack of mobility from just not being in this position very often. Before my injury, I used to almost be able to do the splits and I felt very flexible. And now it doesn't so much feel like there's tension in the tissue. It feels just more restriction in the bones. It actually feels good for me to provide you with some resistance because I actually need a little bit more support for my flexibility. So it feels perfect for me too. And then we'll hold on and it feels good for me to be pulled forward and just support with my abdomen a little bit there. Yep and I'm staying strong in my core and just grounding down in my hips if I can. Is that too strenuous for you? No actually I feel quite secure. It feels lovely for me to let go in that and then I'll come up and probably. Yeah I feel like I need to have ground support here and maybe I might even because my knees have been popping up I can put my elbows just to kind of provide some tension to keep them down actually. Let my head hang. And I could even come in here and just give Quinn a little slide down her inner shoulder blades. This is the only pose that we're gonna do today for like the next hour. So good. Why thank you. Okay let's go head to knee on each side. Sure yeah.

Trying to get it a little lengthening here reaching for my toes if I could. That's a nice lower back stretch. Yeah and for me I feel a lot in this side body the arm that's reaching across. And I can even hold your ankle in that just to support it as well. This one does feel I feel so much tension but it's not painful in any way it just feels like I should do this more. I could do this more. And we'll come up and you could do a little twist here too. So seated twist nice and long through both sides of the spine. Trying to turn in my lower back first then shoulders then head. And twisting the other way. Yeah your the tension that you're providing on my feet really does just help me feel like I'm in a secure space. And these bolsters really do help just provide again some more support. I can enjoy the stretch rather than fighting the limbs for sure.

Okay so we'll switch into soles of the feet together and I can support that as well. So I'm holding underneath Quinn's ankle that seems to help the ankle from rolling out. And then I'm gonna pick up her ankles and she's strong enough there to scooch forwards. Do you want them to come in a little bit more there. And then I'll come around to her back. And I'll put my hands close to her hip joint and slide that femur bone. Her femur bone's a little bit away from her hip joint. So hopefully I'm giving her a bit of attraction there. How does that feel Quinn? Yeah I can feel a little bit more space. Nice. And I'm just giving my knees a little downward pressure. Could I put a little bit more weight on you? For sure. So what might feel really nice for me and just tell me how it feels as I go up is to tuck my toes and go into a nice bent knee downward dog. And then I get a delicious spine traction here. How's that pressure Quinn? That's great. And I can kind of do some cow motions here. Just lengthen and extend my spine. And then I'll slowly come out of that, bringing my knees down and slowly letting go of that pressure. This is some great series of poses right there. Yeah. How's it going? Great.

Chapter 3

Balancing and Core

I'm loving these practices so much. Yeah. All right. We are going to try some more technical balancing and core poses. Yeah.

I've put some shoes on for this next series of poses. We'll do three or four more here in this set. Just because it helps provide me some stability with those ankles that like to give out and a little bit of traction on here on the yoga mat. Yeah. And the other tool that we have is my trusty little gate belt. So the first thing we're going to get into here is like a chair pose. I don't get enough of it. Actually, this pose is really helpful and it's something that I've been, I work on at home by myself, but having a partner here to actually get more fully engaged and actually get some more weight over the feet, the balls of the feet, eventually hoping to sink my heels into the ground by lengthening my Achilles tendons, which have shortened so much. And it was helpful for me to know that the first time that we did this, I wanted to align Quinn's feet so they were parallel. But then she told me that having them slightly turned out gave her a little bit more support. So that was a really helpful pointer for me. Yeah. And because I don't have necessarily control of if my legs want to splay open, I put this gate belt just below my knees and my knees are probably a little bit like shoulder width apart. Yeah. So we found the best way to get into this is holding on around forearm or right below the elbow joint. And then we pull away from each other. And then I'm going to traction Quinn by giving her a little bit of upward and forward pull. How's that feel, Quinn? Feels good. The grips are nice. We're firm, but not digging into each other. And I might put my toes, my big toes just on the outside of her shoes to ground her pinky toe edge.

Does that help a bit? It does. And this just feels good. It allows me the space. I can kind of like move my hips a little bit, get a little rotation, hanging off the bones of my arms. Are you getting anything here? I can actually bring my shoulder blades together and give myself a little back bend here. That feels great. That looks beautiful, actually. Cool. And I'm actually getting a strengthening from my biceps by pulling back. And that strengthening feels good as a counter to all the practices that we just did. So how about a one, two, three. I'm going to grab onto the back of your leg here just to brace myself to put my hand on the ground. Yeah. And if you can keep hold of the knees so I can scoot back. Perfect. Thank you. You're welcome. And then I'll take your outer ankles and just support your legs to come forwards. And then I want to be careful about those ankles not rolling out. So I'll pull the heels a little bit forwards and then maybe give you a little Achilles stretch here. We're going to move into Navasana. So I'm going to tighten my strap a little bit just so my legs are even closer together. My knees aren't touching, but they are just about to. Okay. All right. So I'll walk my bum back and hold on just at the heel and then. And I'm cradling my own legs just right above the knees, the back of the knees. And we're actually both going to be pulling tension. I will be pulling tension on my hamstrings and you'll be pulling tension on my ankles. Okay. How's that, Quinn? That's good. I have a lot of core here engaged. And then I'll put one foot and I'm going to lean back a bit to get the other foot up. That was a challenging move. And then I'm holding her ankles and feel free to push more if you'd like. Nice.

Nice. So it's quite strengthening for me here, but I can lift up again and get a little backbend. Yeah. And for me, I'm trying to like, I can mess around with my pelvis a little bit here. Like I can tuck it under or roll on top of it and same, just trying to remember like shoulders up and back, relaxing them, but engaging my core. Yeah, you must be because I really, I'm here as well. It feels good. Okay. Three, two, and one. Nice. Bring you down. That was really nice, actually. That's cool. It's neat. I feel like I could have had my bum a little bit further back to get into that because it was quite tight, but it's a process that we'll keep playing around with. Yeah, totally. Okay. So from here, I'm gonna, well, I'll lift up Quinn's ankles to let her come a little bit forward. Do we want to tighten that strap a bit more? Yeah. Just to keep my legs together and being mindful as Lydia leaves me, she's going to go behind me. That my ankles are kind of in a flexed mode, trying to get on the heel of my shoes there, but it's nice to be able to let the, with the gait belt to just let my legs be. So then this next one, I'm going to lean back a bit with my hands behind me, put one foot right in between her shoulder blades, and then I'll lean forwards and ask her to take her arms back, and I can hold just above her wrists, and then I'll move my foot a little forwards and up into her back. How's that on your elbows, Quinn?

This feels great on my elbows. This feels nice for me to open up my shoulder blades like this, just because of having so much metal in my back. I don't have as much flexibility as I used to. So this is really nice to kind of force some flexibility. Would it feel good for me to put my other foot here and traction down? So I'm kind of dragging my feet apart from each other and trying to give her some space in her back right where that metal is. Just let me know when you want to come out, Quinn. Let's give it a three, two, one, and slowly release beautiful. Nice. Yeah, that's really nice. So then I'll turn sacrum to sacrum with her, with my legs forwards in a staff position, and then give her a little counter pose so she can come forwards and I'll release back. And this is nice because it's a nice release from some of that strenuous work that we were just doing. How's that feel for you, Quinn? This feels great, and having my elbows on each side of my legs helps just them from rotating one way or the other. And I love this one as I can take my arms out to the sides and get that nice pectoral stretch and then the side body length there. It's so nice to lean on you. Yeah, and remembering to like rotate my neck around, relax it. And then I'll slowly come up, release the weight, and then come forwards. And we were exploring this. It helps if I don't come too far forwards. So is that good right there? Yeah, that's a good stopping point for me. Thank you. Same, opening up the chest. With your head there, that weight, it's really tractioning my neck. So if I let my head go, it's really nice.

Wow, and reaching overhead, that feels lovely to you. Let's come back to seated. Okay. Thank you. I like that practice. I like it too. It's a nice mix-up. Yeah, thank you. Hello. So here we are amping it up a little bit with the partner yoga. And these postures that

Chapter 4

Inversions

we're going to be doing are a little bit more adventurous and definitely require a little bit more strength than the previous sequences. Yeah, definitely have been thinking about how to make these postures better or how to even make these postures happen. So it's definitely been a lot of experimenting and a lot of trust. And like Lydia said, just a lot of strength and knowledge and awareness of where my body is in space, even though I can't quite feel where it is in space. So to support Quinn's ankles, we have a bolster here. And I did want to mention that we're bringing in this box prop, which could be a bench seat that is flush to the ground, or maybe a couch would work best, so that her feet are right up against that. And then, Quinn, you're also wearing shoes in this one. Yeah, the sneakers, again, just help with that ankle to keep them from not rolling out and because they have a little bit of traction, so it keeps them from slipping. Okay, and then to support the fronts of her ankles even more, I'm going to place this bolster underneath them, right on the tops of the ankles, but leaving enough space so that her toes hit the base of this prop. And I'll align her ankles there. And we've noticed that the ankles tend to want to lean in towards each other, so we're going to put a block here in between the ankles to prevent that from happening. What we're aiming for here is downward dog. Oh, and what's groovy about this is once we found this posture again, it's been really cool to kind of return to a flow, like do downward dog back into upward dog. How cool is that? So cool.

I'll let you read this, Lydia. Okay, so I'm going to get my hands underneath her knees. I'm going to get into cat cow here first. There, and then I'm going to have a little bit of ab strength or hip flexion that lift my leg, my knees up for her to cradle underneath. So I'm cradling her knees with my palms. And then when she's ready, one, two, three, I'm going to lift up and back through her knees. And then I can put my elbows right on top of my knees to support myself. It's kind of a push up to begin a hard push up, but now I can spread my fingers into the earth and let the shoulder blades come down the scap, the back. The traction, the spine.

It feels so good to be in this position. Let's do a little upward dog time. Okay, so we'll bring the knees down, slide forwards, and I'm just going to give her a little support here, a little lift, and I'm squeezing my shoulders. How's that, Quinn? That's awesome. Um, ready to go back to downward? Ready. Okay. So up and back. And I think we're both getting quite a bit of strengthening through our upper body here. Mm-hmm. All right. Slowly forwards and down. Beautiful. That was cool.

That was so cool. Thank you. You're welcome. Thank you. So I'll give her a little traction here through her spine because that's strenuous a little bit. And for this next bit, it will be useful to have a, a spotter or one more person. So now we're going to try out getting into a tripod headstand. Ready? I'll come back into cat cow. Yeah. And I'm going to support her hips here and give a little squeeze from my knees on her outer hips just so she feels a little bit more stable. Maybe up a little bit more with the blanket closer to me. Excuse me. Thank you. And then we're bringing a blanket underneath Quinn's head for some support under her head. Staying strong in my triceps here, not trying to put too much weight onto my head and my neck.

So then I'm going to take underneath her knee here, bring it on top of her tricep, and then with the other arm support and bring it on top of her tricep there, maybe a little wiggle higher. And then I found it useful here to support her feet as well. And our spotter is just providing a couple fingers into the creases of my hips, just providing a little bit of hip support so I don't feel so wobbly. Great. And I feel really good here to support her ankle so they're neutral. And I'm pressing my knees against her feet to help her stay stable there. And I'm trying to engage as much of whatever I have in this pose. I'm trying to engage if I have lower abs or hip flexors, any of it. I'm just trying to find what's available. And then if you're feeling really adventurous, we can lift up into a handstand here, but we'll start with bringing the hips a little bit more over the head. And then I'm supporting here. I can take my knees underneath her knees, and then we'll bring one leg at a time over top of our assistant's shoulder, one, and the other. There we go. Bring that in. And then on three, we can lift right up, one, two, and three. I'm going to go belly to belly here with Quinn. And then I can grab on her ankles and lift her right up. And I'm getting a nice traction here too. Are you okay, Quinn? Yeah, I'm great. I can feel the ground in my hands. And yeah, you're amazing. Our feet, feel our belly, which is kind of nice. I don't get belly to belly hugs much these days. And if it has to be upside down, sure. So we're going to start bringing the knees back down or back down into tripod one, two, three, so strong in here. And then two legs at a time. I'm going to start bringing down, grab ahold of her ankles, their support underneath her knees to come down to the ground. How's that, Quinn? That's great. I'll come rolling out. Amazing. It's strong, but it feels just nice to be upside down, something different.

It feels so nice to support that too. So I'm going to give her a little chest opening there because I can right in this position, I'll grab on to her wrists and then pull her back a little bit. How's that? You want to grab on a little bit? Then I can just sway side to side. It's like I'm sitting in a chair. I'm letting my neck kind of relax forward, not craning it backwards. And then I'm going to slowly let her come down, release her arms, give her a little bit more of that traction. Okay. And I just want to say thank you for trusting us to support you and that, Quinn. Thank you so much. So we're going to try a fun, lifted plank here. And Quinn's going to come back up into her cat cow shape. There. I'm secure. There you are. And then I'm going to, it's a little bit funny. I'm going to scooch under, say hello here. Lydia's getting her mechanical license on. We've quickly become close friends. And I'm going to get her to lift her one knee up again like she does from her abdomen. So I'm cradling both her knees there with my hands. And then we're going to go one, two, and three and lift up. Okay.

Just getting into a nice full plank here. So strong. Trying to engage whatever core you have available to you. And then we're going to go one. And I actually put my elbows on her femur bones to help that slower descent. How's that, Quinn? That's great. Okay. Hips back and I'll scooch out. And now I get to return the favor. So we'll support. So the rolling over, it helps to hold one of the ankles to roll over and maybe move the hips too. There we go. Thank you. There we go. Okay. This is a lot of strength in these postures, but it feels really good to be engaging with all of these muscles. Mm-hmm. So this, I'm going to come around here and I can actually put my hands around her legs to help that internal rotation, which is supportive for her ankles. And I'm going to be quite stiff here as I lift up, which I'm amazed how Quinn can stay like this in her core. So inspiring to see. Nice. It's challenging for me too and feels so nice. I'm just straight armed here. So it's actually, it doesn't feel like that much strength is being used. Nice. And then to come down, do one leg at a time. Those are really good postures. Really great. Yeah. Thank you. Thank you. Thank you.

Welcome back. We're here with another partner yoga practice with Quinn. And today the poses

Chapter 5

Backbends

are a little bit more calming or this session than they have been in the previous. So nice to join them together if you like. And Quinn's receiving a little bit more adjustment from me in this practice. So I'll be explaining what I'm doing as I do it. These kinds of practices were hard for me to adjust to, allowing people to give without maybe receiving immediately back or giving immediately back. But they are really helpful with my nerve pain and just, yeah, being given to is a lovely feeling. That's such a nice point. So I'm going to come on either side of Quinn here and then she can take her hands forwards and place her hands together in a prayer position or interlocked. And then I'll bend my knees and get my hands underneath her elbows and then I'll lift her up a little bit there and she can tell me when it's too much. Do you want a little bit more than that lift? A little bit more, sure. Okay. So I'll lift a little bit more. That's good. And then I'm going to place my elbows on my knees there to support me. And this actually feels really nice for me. I'm getting a nice long spine and a hamstring stretch as well. Yeah. And I'm trying to relax, like let my shoulders sag and the head sag as well. And we played with a little and can roll her inner elbows more towards each other for a little in external rotation of the upper arms, which how's that feel? To widen her upper back and we'll come down on one, two, and three. Nice. So then I'm going to lay back on Quinn for a little back bend. So I'll take a bolster. We'll use two bolsters here, just on top of her calves. And we'll support her hips here to come up and back to rest into a child's pose there. How's that feel? It feels really nice. And then I'm going to turn myself around here and place the kind of tailbone to tailbone. And I can use the bolsters to lean back. Just let me know if it's too much weight, Quinn. Come back here and lean back. Okay. And then I'm going to scootch down a little bit. How's that? It's okay. That feels really awesome. Good. I can actually feel that my tailbone is tractioning you down. And then my head is letting your neck release a little bit. And then we've done this before, but we can open up the arms so lovely and take them overhead as well. Yeah. And having this weight on the spine just feels nice, actually. Yes. Like you explained, it is creating some traction and just lengthening all the way along it. I can drag her hips towards my heels by pressing my feet down and sliding her pelvis towards my heels. And that makes me feel like she's getting a bit more of a lower back lengthening. Yeah. And I can counterpose with that by reaching my fingertips out further, stretching longer. Nice. It feels lovely for me. So I'm going to put my hands down on the bolster and roll on up there. Can press on her sacrum a little bit to come up. And we'll walk back forward and support her hips to come down there. Okay. And then we're going to roll over, right, Quinn, so that I get into a child's pose.

Oh, we're just going to reverse that. Yeah. There we go. And I'm going to put the bolster right behind me like that. But I think if you're best, if you're way at the top of the mat, thank you for room for room for you. So I'll bring the bolster right up onto my feet there and then come towards the child's pose. That hop up sometimes can be difficult and sometimes it can work. Just remembering to use your core and tuck into your navel. And I'm going to walk my hands back slowly. Do you want me to come up a little bit, Quinn? No, that's okay.

I'm just kind of, I've been scooting a little bit down you if that's okay. Yeah. I mean, it feels great on my lower back. Nice. This feels lovely on the chest to open it up. I feel like it's a nice squish on my, the weight on my legs too, because I feel like when we come out of this, I'm going to get a nice blood flush in my legs. So yeah. I'll plant my hands firmly to come back up and I can, oh, you can love me to support you.

And we're going to end with a little series of tractioning the legs and the hips on the back. Mm-hmm. So I'll shift out of this and I can take that bolster out from underneath you. And I'll come around to Quinn's feet. Do you want anything for underneath your head, Quinn? No, it actually feels good for me to lie flat.

Okay. Nice. So I'll take one hand underneath and cradle the outside of Quinn's ankle. Same thing with the other one. That helps that internal rotation of our legs to neutralize our ankles. How's that feel? And then I will, I'm just going to hook her feet. I'm going to turn them in and hook them behind my hips and then I can lean back here. And it's really easy for me to lean back and just traction. Nice idea to take your arms over your head. And I'll sway side to side. And I'm just imagining that's really tractioning right where the hip meets the torso. Yeah, it feels lovely to get these pulling postures because just I don't have that lengthening in my daily life. Yeah. And then to add on to just bringing some movement and circulation into the top of the femur, I can just circle the hips around in the joint one way and then the other.

And then I'm going to come in here, put one knee behind her, her knee on one leg to support it. And that can help provide a little structure here. And then the other knee I'll bring behind and put her ankle right on top and in front of her knee and then support her foot. And I'll walk that in until she feels like she gets a bit of a stretch. These kind of stretches I really like. I have an extra bone mass in my right femur. And so keeping these hips mobile and rotating around really are incredibly helpful. Mm-hmm. And then tell me when. That feels great. Right there.

And how many breaths would you like to stay there? Let's do two big full breaths. Two big full breaths, great. Something I enjoy about partner yoga is breathing together. Okay, and then I'll support. I'm going to bend my knee, support her knee, cradle her outer ankle, bring it out, and then maybe I'll just do a little traction before we switch sides. The cool thing about all this partner yoga is just the ability to play around. And the practice on my own has been lovely to mess around, but to have somebody else helping move about the bottom half that I can't move about so easily. It's really a nice change.

And it gives me so much joy to support in any way that I can. So we're gonna take this leg in, right? Ankle on top of the knee, hold the ankle, and then bring that in a bit. Holding her other ankle for support. And then this one feels a little different on this side. I'm actually putting her foot right on my thigh here, and I can support her ankle there.

And as I walk forwards, she can have a little resistance through the foot. I wonder if you can let your head hang. Thank you. What a nice reminder. Two big breaths. Can I give you a little bit more forward? Mm-hmm.

Okay, and then we'll slowly come out and support the knee with my knee. There we go. And again, a little traction. And then I'll slowly let her legs lower. And we thought we'd end this practice back to back again. Mm-hmm. So I'm gonna bring those bolsters in for support.

One, two, three, go. Sacrum to sacrum. Is that a good rest right there? Yeah, that feels really lovely. Thank you, Quinn, for this your trust and for allowing me to support you and also for your support in my practice. And thank you for providing support and just giving and being open to giving. Mm-hmm. And thank you for watching.

We look forward to seeing your practices and how they evolve and how your partnerships, and just how you can play with them.