Have you been wondering how to create more intimacy in your relationship?

Are you looking for creative ways to build lasting trust with a yoga partner?

Or are you just looking out for a work-out buddy?

Welcome to the world of partner yoga!

Partner yoga includes yoga poses for two or more people. This wonderful journey brings two people closer through movement, touching, trust and feelings of intimacy.

Not only is it a great way to spend time together, but partner yoga helps to strengthen communication, intimacy and the nature of the relationship the two partners share – it could be a friendship, a significant other or even a family member.

Partner yoga upholds the essence of the exercise.

The word “yoga” is derived from “union” in Sanskrit, especially of the mind and body, but it’s actually much more than that.

Yoga is a union of the body and mind, the higher self and the egoistic self, and two people coming together in self-discovery.

The yoga poses for two or three people in partner yoga are designed on the principles of trust— how to create and nurture it between two individuals.

While exploring these yoga poses, partners also better their individual communication skills in a light-hearted and joyful situation!

For those always looking to improve their physical abilities and sociability, partner yoga is a great way to enhance your physical health, foster more intimate ties and get better at understanding the next person.

Contents

7 Reasons Why Yoga Poses for Two (Or More) Is Better Than One!

There are countless reasons why partner yoga is one of the best forms of yoga out there.

Practicing yoga asanas on your own definitely brings individual growth like toned muscles and a calmer mind, but performing the same movements during partner yoga brings some amazing benefits to your overall being.

So take a deep breath and do some gentle stretches because partner yoga is definitely a workout you want to be prepared for to be able to enjoy its essence.

Here are some great reasons why we love placing our palms in our loved ones:

Creating New Memories Together

Taking a partner yoga class is an exciting experience you and your partner will cherish for a long time.

There’s no need to plan long holidays or cool adventures to make memories, in fact, you can do that at the yoga studio instead! At a partner yoga session, you and your partner will be playful yet serious.

Sure, it sounds intimidating and you both will be clumsily trying to get through the class with a few giggles here and there, but to build a relationship with a strong foundation, it’s important to start together.

So sign up for a cool partner yoga class and experience the playfulness and fun for yourself!

Learning to Be Mindful

One of the best ways to learn to let go is through – you guessed it – partner yoga. With this creative and fun approach to life, you’ll discover new experiences which will help you open up to the art of letting go.

The trick is to enjoy the dream-like state the yoga session will bring about, and patiently explore the potential you and your partner have.

So what better way to have fun than to partner up with a friend or a loved one to share some laughs over yoga?

Being In the Present

One of the most astounding things about partner yoga is cherishing the present moment.

During partner yoga, there’s no time or space to worry about what’s to come and what has passed, neither are there any daunting chores or an incomplete list of tasks lying around anywhere.

All that matters is you and your partner carefully producing the right moves together.

There’s no giving or taking in partner yoga.

The exercise depends on equal support and cooperation of the partners to reach a state of mindfulness to balance their present moment.

Learning to Foster Trust

One of the most important things you’ll pick up during partner yoga is learning to trust another person. At the same time, you will also learn to believe in yourself.

The interdependency in partner yoga is a beautiful experience; trusting that your partner will catch you when you fall and work with your imperfections and vulnerabilities is what you’ll explore.

Trusting your partner will empower you inwardly and in this state of mind, you will open yourself up towards more joy, support, and accomplishments.

The Power of Human Connection

Touching is one of the most important aspects of human relationships – through touching, we convey our thoughts, feelings and what another can expect from us.

The same is the case when you’re performing yoga poses with other people.

For some individuals, it can be intimidating to stand so close to another person and connect with the body.

Whether you connect by joining your feet together or pressing palms together, you open yourself up to an awareness of your body and allow another person to enter your space.

In other words, the experience opens your mind and encourages your body to feel the sensations.

A Unique Experience of the Body

Partner yoga is a great way to experience your own body and see it with a new perspective.

Because yoga poses for two or more people makes you focus on finding the balance between yourself and another person, the session will open you to exploring your own abilities and how you engage with yourself.

There will be times when you won’t be able to tell your left foot apart from your right one, but partner yoga is one of the most interesting ways to increase self-awareness and become attuned with one’s body.

Becoming Fit

Although yoga does aid with weight loss, that shouldn’t be the only reason you should practice it.

The twisting and turning does firm and tone your body in ways you’ll be surprised. Certain poses may strengthen certain muscles, or tone certain parts of your body, and even strengthen you overall!

And of course, yoga boosts your metabolism, too!

The Top 13 Yoga Poses for Partner Yoga That Everyone Can Try

Now that you’re excited about trying out partner yoga, here’s the shining star: 13 fun partner yoga poses to try!

They’re super easy and so much fun to do – all you need is some sturdy yoga mats and a partner.

Before you begin, be aware of a few rules.

  1. Don’t begin without a warm-up routine. You and your partner should do gentle-warm up exercises before getting into the yogic positions.
  2. Go slow and be patient. It takes time to perfect these moves, so go easy on yourselves.
  3. Communication is essential. Yoga poses for two or three people is all about communicating and committing to the teamwork, so let your partner know how things feel.

After you’re ready with your warm up, it’s time to begin.

Remember to honor your body and your partner’s body, have fun and stay safe!

Here’s an easy step-by-step guide to an awesome partner yoga session:

Note: In some instances, I wasn’t able to find a couples yoga video demonstrating the poses. In these instances, I may have included a video of one person performing the pose.

The Uttanasana: Forward Fold

  • Start with the mountain pose – keep your back straight and stand a few inches from your partner.
  • Inhale deeply and extend your arms upwards.
  • On your exhale, both partners will hinge at the hips and fold forward and rest their chest on their thighs

Partners can also hold hands or elbows when performing the forward fold. To exit the pose, keep your backs flat, your cores engaged, and get up slowly.

Ardha Matsyendrasana: Seated Twist

  • Sit in a crossed legged position with your backs straight and resting on one another’s.
  • Inhale, then exhale while raising your arms overhead and twist to your right.
  • Bring your right hand to the inside of our partner’s knee and keep your left hand on the outside of your knee.

Remain in this position for a short count and exit pose. Repeat on the other side.

Paschimottanasana: Seated Forward and Backbends

  • Sit crossed legged and rest your back against your partner’s back.
  • Partner A will take a deep breath, exhale, and fold forwards with arms extended.
  • Partner B will “fall” onto Partner A’s back, resting lightly on it.

Maintain the posture for a few moments, then come back up to an upright position. Repeat with Partner B as the lead.

Adho Mukha Vrksasana: L-Shaped Handstand

  • Partner A will begin in the Staff Pose (The Dandasana) – legs extended and back upright.
  • Partner B will come into a supported tuck handstand with the support of Partner A.

After holding this pose for a few moments, Partner A will help to lower Partner B’s legs. Assume the Child’s Pose (Balasana) position to end.

Remember to keep your core engaged, and try to make an L-shape.

Adho Mukha Svanasana: Downward-Facing Dog

  • Partner A will stand behind Partner B.
  • Partner A will assume the downward-facing dog position.
  • Partner B will then walk up their feet to Partner A’s hip to perform a handstand.

Hold the pose for a few breaths. Partner B will then slowly get Partner A’s back, and both will assume the Child’s Pose to end the routine. Remember to go slow and communicate through this asana!

Paripurna Navasana: The Boat Pose

  • Both partners will sit facing one another with legs extended and toes and forefeet touching.
  • The partners will reach for each other’s wrists while slowly raising the legs together.
  • The partners will continue holding hands/wrists and touching toes as they raise their legs to a holding position.

Hold the pose for a few moments and slowly lower your legs. Let go of another to end. Remember, this challenging pose requires patience and tons of communication!

Utkatasana: The Chair Pose

  • Both partners will stand facing one another and extend their arms and hold each other’s hands.
  • While holding hands, both partners will lower into a squat position, with hips parallel to the ground

Remember to keep your shoulders and hips aligned, and your knees should not extend over your toes. Hold this pose for a few moments, and stand up to release.

Utthita Padangusthasana: The Extended Forward Leg Pose

  • Partners should stand facing one another at one leg’s length.
  • Partner A will raise their right left into Partner B’s left hand – keeping their knee straight and foot flexed
  • Partner B will repeat this move with their right leg.
  • Optional: Partners can bend their elbows to deepen the leg extension so that the feet can be high enough to rest on one another’s shoulders.

It’s imminent that both partners stand upright and keep their knees as straight as possible. Communicate – this is all about balance!

Utthita Urdhva Padasana: Supine Leg Raises

  • Both partners will lie down – your crowns should be slightly touching.
  • Partners will reach overhead and hold onto each other’s shoulders.
  • Partners will extend their legs and heels and press their core into the ground.
  • Slowly, both partners will raise their legs until they’re perpendicular to the ground.

To enhance the stretch, partners can reach upwards with their feet. To exit the pose, slowly bring your legs down and let go of the shoulders.

Savasana & Phalakasana: The Lifted Plank Pose

  • Partner A will begin by lying flat on their back.
  • Partner B will face the opposite direction and assume a plank with their feet resting beside Partner A’s shoulders.
  • Partner A will support Partner B’s legs with their hands and lift them off the ground.

Assume the position for a few moments before Partner A helps lower Partner B’s legs. Repeat with Partner B as the lead.

Utthita Hasta Virabhadrasana III: Warrior 3 With Shoulder Opener

  • Partners will stand facing one another at a one leg distance.
  • Both partners will then bend at the waist and extend their arms to hold onto each other’s shoulders.
  • Slowly, the partners will raise their right leg till it’s parallel to the ground.

Hold for a few seconds, slowly lower the raised leg, stand upright and repeat with the other leg. For those with better balance, partners can raise alternate legs.

Bhujangasana With Utkatasana: Cobra With Chair

  • Partner A will lie on the floor on their front in the Cobra position and arms extended backward.
  • Partner B will come over and assume the Chair Pose with arms extended forward.
  • Both partners will reach out for each other’s hands or wrists and hold.

Partner B can also squat on Partner A’s legs for support. Also, don’t forget to communicate – hold the pose for a few seconds and release.

Anahatasana & Sandharasana: Melting Heart and Table Pose

  • Both partners will come into the Table Pose facing one another at an arm’s length
  • Partner A will extend their arms and place their hands on Partner B’s shoulder and press their chest downwards to open the heart and chest.

To exit the pose, Partner A will slowly return to the Table position. Rest, and repeat the position with Partner B as the lead.

Some Final Thoughts on Yoga Poses for Two or More People

Not everyone’s a pro at yoga, so enjoy your days as students and laugh it off with your partner, whether it’s your yoga instructor or someone you brought along.

Sure, you’ll fall down mid-pose while trying to nail a tricky position, but remember to laugh it off and improve your balance.

Partner yoga is one of the most transformative forms of exercise out there.

Even simple partner poses like placing palms together or coming into complex acro yoga poses are as amazing as any Thai massage.

Remember, it takes time to find your rhythm with your partner – so show up and laugh while you learn.

However, if you’re unsure, check out local partner yoga workshops around you.

They’ve got tutorials and levels for beginners and it’s also a great way to acquaint yourself with yoga in general and partner yoga, too.

Consider giving couples’ yoga a go, too – take a friend along or pair up with a stranger!

You don’t have to have a doting partner ready to hold you down; all you need is faith in yourself, another sturdy person and some guidance!

Another way to really enjoy partner yoga is trying it outdoors on a patch of grass, under the sun, in a quiet lawn – there’s no place better than nature to practice partner yoga asanas in!

We really hope this piece has inspired you to try a partner yoga class with a loved one.

Remember, partner yoga isn’t just for the romantics and the couples in love – you can pair up with your best friend, your sibling, a parent, and even a stranger you met in class!

Everyone should revel in this unique experience of emotions, senses, and bodies connecting to really see the wonders of yoga.

Let’s not forget the laughs that’ll come along the way! You’ll be walking out with a warm and fuzzy feeling and a new outlook on people and relationships!

Yoga is a great form of exercise: not only does it help stretch and lengthen your muscles, it also helps you to relax and de-stress, finding your inner calm.

A solo yoga session is perfect for that traditional yoga feel, but if you feel like adding some variety into your yoga practice, or if you simply want to try something new, why not grab a friend and try these 17 best yoga poses for two people? Couples yoga is a great way to boost communication, build trust and have fun!

In this article, we will cover yoga poses for two people from beginner level through to advanced, so whether you’re a seasoned yogi or you’re just starting out, there’s bound to be something for you.

Before you begin, it is important to note that you should only work as far as you feel comfortable. Everyone has varying levels of flexibility. Do not force your body into a position that doesn’t feel right, as this can lead to injury. Furthermore, if you feel any severe pain whilst performing these yoga poses for 2, you should stop immediately and if necessary seek professional advice.

So, grab a mat, grab a water bottle, grab a partner and lets get right into it!

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Yoga Poses for Two People: Warm Up

As with any form of exercise, before you attempt the couples yoga poses in this article, you need to warm up your muscles. You should never stretch cold muscles as this could lead to injury. Plus, warm muscles are able to stretch a little further! You don’t need to do anything intense or anything fancy, simply do 5 to 10 minutes of exercises such as jogging, star jumps, heel kicks or skipping to get the blood pumping around your body.

Easy Yoga Poses for Two People

In this section we’ll cover some basic yoga poses that are suitable as either yoga poses for beginners, or, for more advanced yogis, as some warm up poses before moving onto the more difficult poses.

Yoga Poses for Beginners

1. Partner forward fold

Benefits: This easy yoga pose for two stretches the hamstrings

What it looks like:

credit: https://www.shape.com.sg/fitness/7-fun-partner-yoga-poses-improve-flexibility-relationship/

How to do it: Sit opposite your partner with both of your legs wide apart and straightened out in front of you. Place the soles of your feet against your partners and take hold of each other’s forearms. One of you then slowly hinges forward from the hips while the other pulls you gently towards them. Keep going until you feel a deep stretch in your hamstrings, and then hold the pose here for a few breaths. Then slowly come back up and swap over, with the 2nd person this time bending forwards and the first person pulling them gently towards you. Again hold this position for a few breaths when they feel a stretch in their hamstrings.

2. Seated cat cow

Benefits: This couples yoga pose is a great stretch for the hips, core and back, and it also helps open up the chest

What it looks like:

credit: https://www.wellandgood.com/good-sweat/10-partner-yoga-poses-strengthen-relationship/

How to do it: This is a variation of the classic cat cow move. Sit cross legged opposite your partner and hold securely onto one another’s forearms. Next, find equal resistance between you and your partner and both draw your shoulders back and down. Inhale and slowly lift both your heads pushing out your chests simultaneously. Essentially this is the cow pose but in seated form. Hold this position for a moment, and then both exhale. As you breathe out, you both tuck in your chin to your chest and round out your upper back. Look towards your belly button to keep your back rounded and ensure you feel a stretch in your shoulder blades too. This is the cat pose in a seated position. Hold this pose for a few seconds, and then slowly alternate between the cat and cow positions a few times. This pose will require communication to ensure you are in sync.

3. Twin trees

Benefits: This balance pose improves balance and posture and opens up the hips

What it looks like:

credit: https://www.yogapedia.com/top-yoga-poses-for-two-people/2/11342

How to do it: Stand next to each other shoulder to shoulder with your feet around hip width apart. Both plant your inside leg into the floor, spreading your toes and holding your weight through the whole of your foot. Next, slowly lift your other leg, bend at the knee and place the sole of your foot against either the side of your lower leg, or if you are comfortable with the balance, against the inside of your thigh. Avoid placing your foot against your knee as this will put unnecessary pressure on the joint. With your arms, you can either hold each others together out in front of you which is a little easier, or if you prefer you can raise your arms above your head for more of a challenge.

Doing this pose with a partner can help you practice your balance as you can both steady each other.

4. Chair pose

Benefits: This partner pose strengthens the quads and improves posture

What it looks like:

credit: https://www.pinterest.co.uk/pin/547961479632217695/?lp=true

How to do it: Stand back to back with your partner with your feet hip width apart and then slowly walk out your feet a little and lean into your partners back for support. You can interlace your arms with each other for stability if you feel comfortable to do so. The next part will require communication to ensure you are in time with each other. Slowly, squat down into a chair pose. You may need to adjust your feet further out so you can achieve the chair pose. Keep pushing against each other’s backs for stability. Hold this pose for a few breaths, and then slowly come back up and walk your feet in.

You can repeat this a few times, or alternatively for a fun little challenge why not see how long you can hold the pose for? Similar to the wall sit challenge. Warning, your thighs will burn!

5. Temple

Benefits: A great partner pose to open up the shoulders and chest

What it looks like:

credit: https://www.pinterest.co.uk/pin/57913545188537824/?lp=true

How to do it: Start off by facing each other in a standing position with your feet hip width apart. Inhale and extend your arms overhead, and then gently hinge forward at the hips until you meet hands with your partner. Once in this position, slowly begin to fold forward, bringing both of your elbows, forearms and hands so they rest against your partners. You need to rest equal weight against each other, pushing into the arms and hands so that your chest releases towards the ground. Hold for a few breaths, then slowly walk towards each other, bringing your torso upright and releasing your arms down.

6. Double Downward Dog

Benefits: A restorative pose which lengthens the spine and allows you to gain focus

What it looks like:

Modified Version – What it looks like:

credit: https://www.awildarivera.com/knowledge-share/the-joy-of-2-intro-to-partner-acro-yoga

Credit modified: https://astrostyle.com/libra-season-yoga/

How to do it: Partner 1 begins in the downward dog pose. Partner 2 then faces the same direction, places their hands in front of Partner 1’s, and slowly lifts up their legs and places their feet against the lower back of Partner 1. You can enter this pose by stepping your feet onto your partners back from the side, or by starting a short distance in front of your partner in down dog, stepping your feet onto the lower back of your partner and then walking your hands in while straightening your legs to create the down dog shape.

To do the modified version of this pose, Partner 1 starts in child’s pose, and Partner 2 stands at an arms length distance away. Partner 1 then stretches their arms out and takes firm hold of Partner 2’s ankles. Partner 2 bends at the hips and places their hands against the back of Partner 1. Partner 2 should try to keep their legs as straight as possible to replicate the downward dog position.

Yoga Poses for 2: Intermediate

The yoga poses for two people in this section are for intermediate level yogis. If you have had a go at the easy beginner yoga poses for two people in the previous section and you feel like more of a challenge, give these ones a go! These poses require a bit more flexibility and strength than the beginner poses. Let’s get into it!

…And if you find the following poses too easy, keep on reading and give the advanced yoga poses for 2 a go!

7. Buddy boat

Benefits: This yoga pose for 2 people stretches the hamstrings and lower back, while also working the core muscles

What it looks like:

credit: https://www.corepoweryoga.com/blog/four-partner-poses-try

How to do it: Sit opposite your partner, with about a half legs distance between both of you. Reach on the outside of your legs and grab hold of your partner’s hands. Bend your knees and start to place the soles of your feet together. Work to find balance with your partner on both of your sit bones, as oppose to sitting on your pelvis. You can ensure you are on your sit bones by tilting your pelvis into a neutral position and sitting up straight. Both partners then slowly straighten their legs to form the boat pose. Look upwards, draw your lower backs in and engage your core for the correct posture.

8. Double Plank

Benefits: A pose that looks easier than it is! This one improves overall strength with a focus on the core

What it looks like:

credit: https://www.jusbyjulie.com/blogs/news/3-simple-partner-yoga-poses-for-beginners

How to do it: One person starts in a regular plank, then the second person places their hands on the ankles of their partner and steps up and places the tops of their feet onto their partners shoulders. This pose looks easier than it is! If you’re struggling you can modify this pose by doing the following. The base partner lies flat on their back while their partner places their hands flat on the floor on either side of the base partners ankles. The base partner then takes hold of their partners ankles and straightens their arms so that the top partner is in a plank position. Remember to squeeze your abs tight!

9. Square pose

Benefits: An interesting pose that stretches the hamstrings and lower back and opens up the shoulders

What it looks like:

credit https://www.telegraph.co.uk/lifestyle/wellbeing/7323910/Acroyoga-fun-with-a-very-flexible-friend.html

How to do it: Start in the modified double plank position as described above. The base partner then sits up while raising their arms above their head, meanwhile the top partner simultaneously bends at the hips so that you create the square position.

For a challenge, why not see how many sit ups you can perform with this move? This is a great way to build your core strength.

10. Extended forward leg pose

Benefits: This move improves balance and posture, and helps to develop trust between you and your partner!

What it looks like:

credit www.fulllotusyoga.com/partneryoga.html

How to do it: Stand facing each other, one leg’s length away. Raise your right leg to your partners left hip, while your partner raises their right leg to your left hip, both keeping your knee straight and your foot flexed. Take hold of your partners ankle to keep the leg in place. For a more challenging balance, you should place your leg on your partners shoulder, holding onto each others forearms for balance.

11. Warrior 3

Benefits: A variation of the well known Warrior 3 pose, this improves balance and opens up the chest

What it looks like:

credit: https://www.corepoweryoga.com/blog/four-partner-poses-try

How to do it: Start by standing facing one another with your feet parallel. Spread your toes and plant your feet, distributing your weight evenly. One partner then starts to move their torso forward into Warrior 3. Once they are stable, the second partner then also moves into Warrior 3. Both partners should then wrap their arm towards the inner thigh of their partner then hold onto their partner’s calf. To maintain balance, press your hips in to one another and ensure there is a slight bend in both of your knees. To release, slowly lower your legs down and move into a forward fold before standing back upright.

12. Chair & Shoulderstand

Benefits: This yoga pose for 2 improves balance, stretches the shoulders and opens the hips

What it looks like:

credit: http://www.fulllotusyoga.com/partneryoga.html

How to do it: Partner 1 starts in the chair pose (they may need to rest their back against a wall to keep balance to begin with). Partner 2 then pushes into a shoulder stand, placing their feet on Partner 1’s thighs. Hold the pose for a few breaths and then release.

Hard Yoga Poses for Two People: Advanced

The following yoga poses for two people are advanced level. Some of the poses in this section are a form of yoga called Acro Yoga. Acro Yoga is a practice that combines yoga, acrobatics and Thai massage. As you can imagine, these poses require a high level of strength, flexibility and balance.

If you are at beginner level, we wouldn’t recommend trying these poses without guidance from a trained professional who can help position and spot you to ensure that you do not injure yourself. Acro Yoga is gaining popularity and there are a growing number of classes all over the country, so have a look for a class near you!

13. Wheel

Benefits: This pose provides a deep back bend, and assists with flexibility in the hips and shoulders

What it looks like:

credit: https://www.pinterest.co.uk/StacyWillowTree/couples-yoga-challenge/

How to do it: This one requires a little gymnastics! One person begins by laying on their stomach in the cobra position. The second partner has 2 options to enter the pose. They can either lay on their back, and the base partner reaches up one at a time and takes hold of their ankles. The top partner then bends their arms behind them, taking hold of their partners ankles, and pushes up through their arms (similar to pushing up into a single person wheel pose). For a more challenging entry, the base again begins in the cobra position, then reaches on hand up ready to catch the ankle of partner 2. This time partner 2 places their hands by the base partner’s ankles and pushes into a controlled handstand, lowering their legs down to meet the hands of the base partner.

14. Flying Bow

Benefits: This advanced pose improves lower body strength for the base person, while opening up the chest, lengthening the spine and releasing tension for the top person

Make this pose easier by doing half bow (keeping hold of each others hands for more stability)

What it looks like:

credit: https://www.pinterest.co.uk/pin/501658845969114119/?lp=true

How to do it: This pose can be achieved from the flying superman position. Once in the flying superman pose (see no. 16 below), the base takes firm hold of the top person’s shoulders to provide support while the top person bends one leg and reaches for their ankle, and then does the same on the other side whilst bending deeply into the back, to form the bow pose. If the top person remains stable and the base’s feet are positioned correctly, the base can then let go of the top person’s shoulders to create the flying bow look. Alternatively, you can modify the pose by keeping hold of each others hands for extra balance.

15. Flying Paschi

Benefits: This pose for 2 improves lower body and core strength for the base person, and stretches through the lower back and hamstrings for the top person

What it looks like:

credit: https://www.picbon.com/tag/acrofamily

How to do it: There is a great tutorial video by Acro Yoga with Super Dave that shows step by step how to achieve this pose. https://www.youtube.com/watch?v=_TNw1XADdVY

16. Flying Superman

Benefits: This yoga pose stretches and strengthens the muscles of the chest, shoulders and arms, legs, abs and lower back. An all rounder!

What it looks like:

credit: http://bucks.happeningmag.com/acroyoga-class/

How to do it: The base person begins by lying flat on their back and placing the soles of their feet against the abdomen of their partner. You can hold hands while pushing up into the position to help with balance. The base pushes through their legs to straighten them, lifting up their partner who lays flat on their stomach. You can then let go of each other’s hands, the base placing them back by their side and the “superman” partner extending them out in front of them to help with balance and resemble the classic “superman” pose.

17. Flying Handstand Scorpion

Benefits: This yoga pose for 2 builds strength in your arms and core while opening your chest

What it looks like:

credit: https://www.youtube.com/watch?v=f0w-yB20UKY

How to do it: The base person lies flat on their back and places the soles of their feet on the lower back/glute area of the top person. The top person then raises their arms above their head and slowly begins to arch their back, aiming to place their hands on the abdomen of the base person. As they are arching backwards, the base simultaneously lifts and straightens their legs to bring the top person into the ‘flying’ position. The top person then bends into the scorpion pose, hooking their feet behind the legs of the base to keep the legs in position.

This pose requires a lot of balance and strength and should not be rushed. It may be easier for the top person to first get into flying camel pose, and then transition into the handstand scorpion.

So, there we have it!

So there you have it: 17 Best Yoga Poses for Two People.

From basic yoga poses to hard yoga poses for two people, we hope you were able to gain something from this article!

If you’re interested in pursuing a career in fitness, go check out our latest prospectus here, or OriGym’s Personal Training qualifications for more info on what you could be learning!

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Relationship ruts are so easy to fall into. Even when you’re crazy about your partner, we all find ourselves doing the same thing every night: Eating dinner and then retiring to the couch for exactly 1.75 hours of Netflix before hitting the hay. Sure, it’s comforting, but it can also get monotonous. Adding a little somethin’-somethin’ to your routine can reignite that spark, and yoga is just what the doctor ordered.

These yoga poses for partners can be a little challenging, but are also great for beginners — you don’t need to be a yoga expert to get through this practice. Just remember to always listen to your body, and don’t do anything that hurts. And don’t forget to laugh and have a blast connecting with your partner.

More: 12 Basic Yoga Poses for Beginners & How to Do Them

1. Partner breathing

Image: Ashley Britton/SheKnows

  • Start in a seated position with legs crossed at the ankles or shins, with your backs resting against each other.
  • Rest hands on thighs or knees, and allow yourself to feel and connect with your partner.
  • Begin to notice how the breath feels as you inhale and exhale; especially notice how the back of the rib cage feels against your partner’s.
  • Begin to “breath alternate” with your partner, so as you inhale, he or she exhales; as he or she inhales, you exhale. Practice for three to five minutes.

This is a gentle way to connect with your partner, helps open the heart and is an easy way to connect with your breath.

2. Partner Twist

Image: Ashley Britton/SheKnows

  • Start in a seated position with legs crossed at the ankles or shins and your backs resting against each other.
  • Rest hands on thighs or knees and allow yourself to feel and connect with your partner.
  • Inhale and reach arms overhead, lengthening the spine as you reach up.
  • Exhale and twist to the right, bringing your right hand to the inside of your partner’s left knee and your left hand to the outside of your right knee/thigh. Your partner should mirror the movement.
  • Hold for three to five breaths, then exhale, untwist and repeat on the opposite side.

Twists help cleanse the body and assist in the detoxifying process. This is also a fun way to initiate playfulness with your partner.

3. Temple

Image: Ashley Britton/SheKnows

  • Start by facing each other in a standing position.
  • Step feet under hips, then inhale, extend arms overhead, and begin to hinge forward at the hips until you meet hands with your partner.
  • Slowly begin to forward fold, bringing elbows, forearms and hands so they rest against each other.
  • Rest equal weight against each other and release chest and belly toward the floor.
  • Hold for five to seven breaths, then slowly walk toward each other, bringing torso upright and release arms down.

This helps open the shoulders and chest, which is the seat of our energetic heart.

More: A Step-by-Step Guide to Practicing the 5 Tibetan Rites Yoga Poses

4. Twin Trees

Image: Ashley Britton/SheKnows

  • Start standing next to each other facing the same direction.
  • Standing a few feet apart, bring palms toward each other with the arms in a “T” shape, or draw the elbows and palms together in a cactus shape.
  • Begin to shift weight onto your right foot and have your partner shift weight onto their left foot.
  • Draw the opposite leg into tree pose by bending the knee and bringing foot to the ankle, calf or inner thigh of the standing leg.
  • Balance for five to seven breaths, then release and turn around to face the opposite direction and repeat on the opposite side.

Balance poses encourage focus, and this specific pose invites playful focus while being a gentle hip opener.

5. Double-Down Dog

Image: Ashley Britton/SheKnows

  • Both start in a Tabletop Position, one in front of the other. Walk knees and feet back 5 or 6 inches, tucking toes under so you are on the balls of the feet.
  • On an exhale, lift sit bones upward and bring the body into a downward “V” shape so you both start in a traditional Downward-Facing Dog pose.
  • Begin to slowly walk feet and hands back until it is accessible to gently walk your feet to the outside of their lower back, finding the back of their hips until you are both in a stable and comfortable position.
  • Communicate with each other as you move through the transitions, making sure to honor each other.
  • Hold for five to seven breaths, then have your partner slowly bend knees, lowering hips down toward tabletop, then Child’s Pose, as you slowly release feet to the floor. You can repeat with the opposite person as the “base” down dog.

This is a gentle inversion that brings length in the spine. It also inspires communication and closeness.

6. Partner Forward-Fold

Image: Ashley Britton/SheKnows

  • From a seated position facing each other, extend legs out to a wide “V” shape, with kneecaps facing straight up and soles of the feet touching.
  • Extend arms toward each other, holding opposite palm to forearm.
  • Inhale and lengthen up through the spine.
  • Exhale, as one person folds forward from the hips and your partner sits back, keeping the spine and arms straight.
  • As you relax into the pose, allow yourself to soften into it. Stay in the pose for five to seven breaths.
  • To come out of the pose, release each other’s arms and bring torsos upright. Repeat in the opposite direction, bringing your partner into the Forward-Fold.

Feels so good! This pose opens the hamstrings and calms the nervous system.

7. Buddy Boat

Image: Ashley Britton/SheKnows

  • Find a comfortable seated position facing each other with your knees bent and toes touching. Reach out for your partner’s wrists and hold them snugly.
  • Begin to walk soles of the feet together, bringing knees slightly toward the chest.
  • Using your hold as leverage, lift chests toward each other, straightening your spines as much as possible.
  • Keeping the spine straight and chest lifted, slowly begin to straighten legs. This is a challenging pose; stay playful and maybe try straightening one leg at a time.
  • Hold for five to seven breaths, then gently release feet back to the floor.

This pose is energetic and gently works the core. It is playful and encourages laughter.

More: 5 Affordable, Beautiful Yoga Retreats You’ll Want to Book This Summer

After finishing the poses, come to a neutral position lying next to each other on your backs in Corpse Pose, maybe resting hands together gently. Allow the body to completely relax with your eyes closed. Feel the closeness with your partner and your connection to the present moment. Relax in this pose for three to five minutes before completing your practice.

Get to know your partner and yourself better with these duo-driven poses. If you and your partner love them, look for acroyoga classes in your area to explore more.

Alexandra Bruin Earl has taught yoga since 2009 and has studied with some of the world’s most renowned yoga teachers. She specializes in deep relaxation and spine and joint health and offers personal and group yoga lessons. Read more about her and services on her website.

A version of this article was originally published in February 2014.

If you’ve perused Instagram we’re sure you’ve come across some gorgeous photos of people practicing yoga in pairs. Partner yoga has grown in popularity these past few years and it’s not hard to understand why. Practicing yoga with a friend will bring you closer, strengthen your bond and force you to lean on each other, both on and off the mat.

Sound like fun? Check out the following poses that are perfect for beginner yogis who are looking to get their om on together.

Two Trees Pose

This is such a fun way to challenge your balance. After a thorough warm up, stand with hips touching and inner arm linked with your friend’s. Come into tree pose by slowly bringing the sole of the foot on your inner leg to rest above or below your knee. Have your partner do the same and breathe in unison as you maintain your balance.

Stacked Plank Pose

Lift your friend and strengthen your core with a double plank pose. If you are the base plank, make sure your wrists are right under your shoulders and your feet are hips distance apart. For an extra challenge, try alternating push ups.

Double Dancer Pose

Another tricky balance pose, double dancer will test your coordination while opening up those hip flexors. Start by standing on opposite ends of the mat and extend one arm each so that the palms of your hands can come together. Each of you should bring opposite hand to foot and slowly start to lean forward as you come into dancer pose. Breathe 3x and repeat on the opposite leg.

The key to the best partner yoga session is to trust your friend, have open communication (especially when things don’t feel right), and enjoy the challenge!

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5 Couples Yoga Poses For Beginners

“The attitude of gratitude is the highest yoga”. –Yogi Bhajan

The word “yoga” derives its roots from the language, culture, and spiritual traditions of ancient India. Literally translated as “union,” yoga is all about oneness and unification. Yoga brings together the body, mind, and spirit. It unifies the individual self (the human being reading this article) with the higher self (the Universe and Existence Itself). Yoga can even create a powerful union between human beings… which makes it great for couples who want to form a deeper bond.

Couple’s yoga can help to invigorate trust, understanding, and love in romantic relationships. It is also known to strengthen bonds and enhance connectedness between partners. Couple Yoga leads to improved levels of communication, deeper expressions of postures and the encouragement of faith in one another.

In any couples’ yoga pose, the key is to coordinate the breathing and the movement. Both partners should be breathing and moving together, as one.

Please practice carefully, with love and kindness for yourself and your partner. Don’t push yourself or your partner too hard. If something hurts, stop doing it. Always make sure to communicate with each other about what you need and how you feel in each of these couples’ asanas.

Here are five great couples’ yoga poses for beginners, to get you started.

Bound Angle Pose

Bound angle pose is also known as Baddha Konasana, or Cobbler’s Pose. It is known to strengthen and improve flexibility in the inner thighs, groin, and knees, as well as soothing menstrual discomfort and digestive issues. This is perhaps the easiest of the couples’ yoga poses. Great for beginners.

Buddy Boat Pose

Paripurna Navasana, or “buddy boat pose,” is beneficial in toning and strengthening the abdominal muscles, improving the balance of the body and digestion, aiding in stress relief and improving confidence in the couples practicing it. While it may look more impressive than the bound angle pose above, buddy boat pose is also one of the easiest couples’ yoga poses that you can try at home.

Assisted Backbend

Assisted backbend, or Anuvittasana, is used to counteract hunched or rounded shoulders. It also helps to increase the mobility of the spine, improve posture, relieve stress, and open the heart & mind.

Since this posture can have a powerful opening effect on the spine, please make sure to practice slowly, gently, and carefully.

Flying Bow/Wheel Pose

Urdhva Dhanurasana is known to strengthen your arms, legs, abdomen, and spine. It also increases energy, counteracts depression and reduces the chances of asthma, back pain, infertility, and osteoporosis.

Compared with the simpler poses above, Flying Bow is a bit more advanced, as far as couples’ yoga poses go. If you are new to this or having difficulty, it might be helpful to have a teacher or friend to help you in and out of this pose, to make sure you don’t hurt yourself! The most important thing is to go slowly, easily, gently, and carefully.

Double Down Dog

Downward dog can help strengthen your upper body and increase your bone density. Also known as Adho Mukha Svanasana, downward dog is known to help with nasal congestion, build strong bones, and increase the blood flow to the face and brain, thereby providing a youthful glowing skin.

Like the flying wheel pose above, double down dog should be practiced with care.

Practicing these five couple’s yoga poses can strengthen your body and mind. Perhaps more importantly, though, they can help you strengthen your “yoga” (or “bond”) with yourself, your partner, and the Universe as a whole.

Please be sure to practice these poses slowly, gently, and carefully, in order to avoid hurting yourself or your partner. And if you want to really dive into your practice, feel free to contact one of our Yoga teacher training centers in India!

May you be well.

Namaste.

Couples yoga poses beginner

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