What could be more enjoyable than practicing one of your favorite yoga positions with a friend? We have compiled 15 best yoga poses for two people.
Yoga is a pleasurable practice in and of itself, but doing it with a partner may enhance the experience. Yoga poses are created to build and cultivate trust, increase partner communication, and promote humor and feelings of euphoria!
Through movement, play, breath, touch, and trust, partner yoga is an excellent method to bring people together. It will improve communication and closeness in any partnership, whether it’s a friendship, a family member, or a romantic partner.
Partner yoga is the obvious following step if you want to strengthen your yoga practice and your capacity to connect with another person in a more profound, more intimate way.
Whether you take a couple of yoga classes or practice yoga at home with your partner, you will benefit much from experience.
Here are a few of the advantages of partner yoga and what it may do for your relationship:
Improves And Fosters Physical And Emotional Support In Relationships
Both partners must be immersed in the experience, relying on one another to create postures and maintain balance, alignment, and attention. As you learn to let go, improve your communication, be open, and have complete confidence in each other for their full support in each of the postures, this is a terrific way to deepen your relationship with your specific someone.
The Art of Letting Go
We all take life too seriously at times, and the temptation to take it out on our spouse after a difficult day is always present. Learning to let go and embrace life is the goal of partner yoga. To cultivate a youthful attitude toward life and learn to live the life you want.
Making Memories to Share
It’s not just about balancing and rising in partner yoga; it’s also about giving and receiving. It is the purpose that counts, not the size. Let’s get rid of the notion that huge people lift tiny people; it works both ways!
Consider two persons who are moving together. Allow yourself the opportunity to have your weight received by someone else. Take advantage of the potential for someone to join you in creating a joint movement. What could be more enticing than forming a friendship and sharing great moments with your partner while flying over the sky?
Can Bring You Into Contact With Each Other
A couple’s yoga practice includes a lot of touches. Your body parts will come into contact while you perform yoga with your partner; you will be able to hear each other’s heartbeat and even hear each other’s breath. This awareness can improve your body’s capacity to execute yoga and make challenging poses simpler to accomplish with less effort.
Jungle gym For Intimacy
Rehearsing with your friends and family can assist with bringing you closer. Connections generally go through breaks or difficult times when the state of affairs gets tested, and you want to deal with them together. Partner yoga makes a breathtaking feeling of fun and a sense of giving up and permitting you not to take yourselves and one another, and anything that issues exist around you, too severely!
Working on Self-Awareness And Trust
In figuring out how to believe someone else, you develop your capacity to trust yourself. Partner Yoga rehearses to uncover the excellence of our reliance. We see that when we face the challenge to become helpless within sight of another, we are engaged to go a lot further with substantially less effort.
This is likewise evident throughout everyday life. When we support one another, we can achieve considerably more, with significantly more delight and straightforwardness.
Mindfulness Is Encouraged
Mindfulness benefits your physical, mental, emotional, and spiritual well-being. Living in the present moment and not lingering on previous mistakes or sorrow is what mindfulness entails. It also doesn’t have any anxiety or pessimism about the future.
While practicing yoga with your spouse, being present with each other helps you become more conscious of each other, deepening your relationship even more.
Developing A Sense Of Harmony
In our relational patterns, we have a particular inclination. On the one hand, we may be too sensitive and yield to others to the point that we lose touch with a healthy sense of ourselves. On the other hand, we may be emotionally and energetically guarded by the fact that we cannot develop genuine connections with people.
There is no provider or receiver in a yoga posture in Partner Yoga. Both partners are immersed in their own experiences, each with a distinct function of support for the other, resulting in the perfect sense of equilibrium.
Partner Yoga Vs. Acro Yoga
Any yoga position done with two persons is referred to as partner yoga. It’s a whole new realm of yoga that enhances your practice while also fostering community.
There are hundreds of simple yoga positions for novices to do with a friend, yoga teacher, or significant other.
Described, Acroyoga is a form of partner yoga. Creating a joyful, therapeutic practice combines yoga, acrobatics, and Thai massage. Acroyoga may appear complicated, yet there are techniques for people of various skill levels.
Warm Up with Yoga Poses for Two People
Warm up your muscles, just like any other kind of exercise, before attempting the partner’s yoga positions. It’s never a good idea to stretch cold muscles since it might cause harm. Warm muscles may also extend a little bit further! You don’t need to do anything fancy or strenuous; do 5 to 10 minutes of activities like running, star jumps, heel kicks, or skipping to get your blood circulating.
15 Yoga Poses for Two People that are Simple
In this part, we’ll go over some fundamental yoga postures that may be used as either beginner yoga poses or as warm-up poses for more intermediate yogis before going on to the next area.
1. Partner Forward Fold
How to go about it:
- From a sitting posture, extend your legs out in a broad ‘V’ shape, kneecaps pointing straight up and soles of your feet touching.
- Extend your arms toward each other, palms facing each other.
- Take a deep breath in and stretch your spine.
- Exhale as one person sits back and the other folds forward from the hips, maintaining their spine and arms straight.
- Take five to seven deep breaths while in the stance.
- Let go of each other’s arms to exit the stance and straighten your torsos. Rep the sequence in the other direction, pulling your partner into a forward fold.
This pose is a great hamstring opener and can be highly relaxing if you take your time in the forward fold and take five to seven breaths before switching places with your partner.
2. Seated Cat Cow
Advantages: This partner’s yoga posture stretches the hips, abs, and back while opening up the chest.
- This is a variant of the famous cat cow motion.
- Sit cross-legged next to your spouse and grip each other’s forearms tightly.
- Next, identify a point of equal resistance with your partner, and both pull your shoulders back and down. Inhale and slowly raise both heads, pushing your chests out simultaneously.
- This is a sitting version of the cow stance. Hold this stance for a few moments, then exhale together. Your chin tucks towards your chest when you exhale, and your upper back rounds out.
- Keep your back rounded by looking towards your belly button, and make sure your shoulder blades are stretched as well. In a sitting position, this is the cat stance.
- Hold this stance for a few seconds before slowly switching between the cat and cow positions. To stay in rhythm with this stance, you’ll need to communicate.
3. Twin Tree
How to go about it:
- Start by standing next to each other and staring in the same direction.
- Stand a few feet apart and bring your inner arms’ palms together and upwards.
- Begin to pull both of your outside legs together by bending your knees and touching the bottom of your foot to the inner standing leg’s thighs.
- Hold this stance for five to eight breaths before slowly releasing it.
- Turn around and oppositely repeat the stance.
Tree pose, or Vrikshasana, might be tough to master when you’re alone. On the other hand, the Twin tree position requires two individuals and should provide you with enough extra support and balance to fully nail it.
4. Chair Pose
Advantages: This partner position improves posture and strengthens the quadriceps.
How to perform it:
- Stand back to back with your partner, feet hip width apart, and then gently move out your feet, leaning into your partner’s back for support.
- If you’re comfortable with it, you can interlace your arms for more stability.
- The following step will necessitate discussion to verify that you are on the same page. Squat down into a sitting position slowly. To attain the chair stance, you may need to move your feet further out.
- For stability, keep pressing on each other’s backs. Hold this stance for a few breaths, then gently rise and stroll your way out.
How to go about it:
- Begin by standing in front of each other and facing each other.
- Inhale, raise your arms aloft, and continue to tilt forward at the hips until you touch hands with your partner with your feet hip-width apart.
- Slowly fold forward, bringing your elbows, forearms, and hands together in front of you.
- Place an equal amount of weight against each other.
- Take five to seven deep breaths and then gently walk toward each other, keeping your body erect and your arms down.
This posture opens the shoulders and chest, preparing the upper body for more strenuous stances. Aside from that, it just feels great.
6. Downward Dog (Double)
How to go about it:
- Both begin with shoulders over wrists and one in front of the other in a tabletop position. Back up five or six inches with your knees and feet, tucking your toes under so you’re on the balls of your feet.
- Lift the sit bones upward and into a typical downward dog stance on an exhale.
- Slowly walk your feet and hands back until you are both in a steady and comfortable posture. Gently walk your feet to the outside of their lower back, reaching the rear of their hips.
- As you go through the changes, communicate with each other to ensure everyone is comfortable with how far you’re pushing yourself.
- Hold for five to seven breaths, then have your partner slowly bend knees, lowering hips toward tabletop, then slowly release feet to the floor in child’s pose.
As the “base” down dog, you may repeat with the opposite individual.
This is a mild inversion that helps the spine lengthen. It also encourages openness and communication. The person on the bottom gets a lower-back release and hamstring stretch, while the one on top gets to work on upper-body strength in preparation for completing handstands.
7. Back-to-Back Twist
Try this moderate twist as the last sitting warm-up, utilizing your partner’s leg to push your back further. The benefit of this position is how simple it is to maintain a straight spine, thanks to your partner’s assistance.
- Cross your legs and sit back-to-back.
- Inhale deeply and feel your spines extend.
- Twist clockwise and loop around together on an exhale.
- Both persons placed their right hand on their respective right knees.
- Then reach behind you with your left hand to clasp your partner’s right leg.
- Brace your backs against each other with light pressure and twist further with your legs.
- Hold for a moment and then try the opposite side, talking about what feels excellent for both of you.
8. Fold Backbend/Fold Forward
Another posture that allows you and your partner to stretch different portions of your body, this one combines two yoga classics: the backbend and the forward fold, both of which are great for warming up before trying more challenging poses.
How to do Fold Backbend Pose:
- Communicate who will fold forward and enter into a backbend while sitting back to back with your knees crossed.
- The person folding forward will reach forward with their hands and set their forehead on the mat or a block for support. Backbends lie back on their partner’s back and open the front of their heart and chest.
- Take a deep breath here and try to sense each other’s breaths.
- Hold this stance for five breaths, then switch when both of you are ready.
9. Standing Forward Fold
How to go about it:
- Stand with your heels about six inches apart, looking away from your partner.
- Take a step forward. Grab the front of your partner’s shins with your hands behind your legs.
- Take five deep breaths and then exhale.
Because your partner is supporting you and you are helping them, this is a fantastic technique to deepen your forward fold without the risk of falling over.
10. Boat Pose
How to go about it:
- Sit on opposing sides of the mat with your legs together at first. Outside your hips, hold your partner’s hands.
- Raise your legs and touch your soul to your partner’s while keeping your spine straight. As you stretch your legs up to the sky, try to find equilibrium.
- To begin, practice this position by straightening one leg at a time until you achieve balance.
- Hold this position for five breaths.
If you can’t balance with both feet touching your partner’s, don’t worry: you’ll still get a good stretch with just one-foot touching (and the more you practice, the sooner you’ll be able to get both feet in the air).
11. Double Plank
How to go about it:
- Begin in a plank posture with the more robust and taller partner. Make sure your wrists are beneath your shoulders, your core is braced, and your knees are straight and powerful.
In plank, have the second partner face the other partner’s feet and step over their hips.
- Fold forward and grip your partner’s ankles in a plank from a standing position. Play with bringing one foot up and laying it on top of the back of your partner’s shoulder while keeping your arms straight and your core engaged.
If it seems stable, add the second foot while maintaining a solid grip and straight arms.
- Hold this position for three to five breaths before stepping down one foot at a time.
Physical strength and communication between you and your partner are required for this activity, which might be termed a beginner’s AcroYoga stance.
12. Partner Savasana
How to do Partner Savasana Pose:
- Lie flat on your backs with your hands in each other.
- Allow yourself to sink into a profound state of relaxation.
- Take a five- to ten-minute break here.
We’re not sure about you, but one of our favorite moments of every yoga class is Savasana.
This final relaxation is critical for the body and neurological system to quiet down and fully appreciate the benefits of your practice.
When done with a partner, Savasana helps you feel the physical and energy connection and support that exists between you.
13. Double Temple Pose
It features a deep shoulder and chest opening with support from each other.
- Stand with your backs to each other and your feet hip-width apart.
- Bring your arms above, palms front, on an inhale.
- Hinge forward at the hips, keeping your legs straight, and meet your partner’s hands.
- Fold forward again, pressing your elbows, forearms, and hands against each other with equal force.
- Allow your stomach and chest to sink to the earth, arching your back and expanding your heart.
- For a few breaths, synchronize your breathing.
- To release, return to a standing position by slowly walking toward each other.
14. Double Dancer
Dancer is another simple yoga position that is enhanced when done with a partner since you can help each other maintain balance. The heart and spine are both opened by the double dancer.
- Begin by standing on opposite ends of a yoga mat with your partner.
- As you inhale, raise your left arm to the heavens with your partner, and then extend toward each other, gripping the other’s shoulder and joining your arms together.
- Shift your weight to your standing leg on the left.
- Grab the inside arch of your right foot as you bend your back right knee.
- Moving into dancer posture and balancing with your partner to support each other, slowly kick your right foot back and up as you lean forward.
- Hold for 30 seconds or longer, talking and making modifications as required, and expanding the spine into a deeper arch as you kick the back glute farther up.
- Lower your back to release tension.
15. Reverse Warrior
Lengthen your side body and use your arms to make heart-shaped body art. This reverse warrior is fantastic for connecting with your yoga partner and centering yourself.
- Begin in Warrior 2 with your knees apart and your hips aligned forward.
- Each partner’s rear foot side blade pushes against the other, anchoring and ensuring that your foot arch does not collapse inwards.
- The backhand rests on the thigh.
- Inhale deeply and raise the front arm.
- As you glide your backhand down your leg, exhale into a reverse warrior, experiencing a deep stretch throughout your side body.
- Feel your top hands reaching out to each other, attempting to touch fingertips, interlace fingers, or attain a combined prayer position.
- Exhale and repeat the Warrior 2 stance on the opposite side.
Although couples yoga postures are a fun way to bond, stretch, improve balance, and take beautiful photos, they aren’t the most effective approach to progress your yoga practice.
Much of the effort in yoga comes in the transitions between postures when you must activate both significant and tiny muscle groups to maintain balance and control as you flow into the next pose. Make careful you don’t do anything dangerous, though. If one of these couples yoga positions makes you feel uneasy, avoid it or locate a spotter to assist you.
We hope you enjoyed our favorite yoga positions for couples.