Partner yoga is precisely what it sounds like: a type of yoga where two people help each other with different two people poses. Some duo yoga poses involve physical support, while others emphasize breathing together. Practicing partner yoga can help you explore poses more deeply. It also builds trust, enhances your emotional bond with your partner, and is fun.
This article lists 20 yoga poses for 2 to try with a friend or partner, but first, let’s discuss some tips for doing them correctly.
Tips for Practicing Yoga Poses for 2
Couples yoga is designed to help partners relax and strengthen their bond during and after the session. It’s essential to prioritize safety in any activity that involves more than one person, and yoga is no exception.
If you want to enjoy beginner yoga poses for two with your partner or loved one, keep these tips in mind:
- Let go of your ego: You are using your body and collaborating with another person. It doesn’t matter who is more flexible or stronger; focus on what you have now. This is a fantastic way to practice being present during yoga poses for 2!
- Be straightforward and brief: When doing yoga poses with 2 people think of guiding someone who can’t see; this will simplify things and lessen stress. Maintain correct pose alignment, like you would when practicing alone. Keep talking with your partner during poses to ensure they are comfortable.
- Stay fresh: When practicing yoga poses 2 people, you’re in a close space, so be thoughtful. Make sure to shower, brush your teeth, and manage personal hygiene. Avoid wearing strong perfumes, as many people may be sensitive or allergic to them.
- Avoid moisturizing: Whether it’s coconut oil or hand cream, don’t use any moisturizing products before doing 2 person yoga poses. You want to prevent slipping and sliding when you start to sweat.
- Don’t stress: You might not “fly” on your first try doing yoga for couples at home (that’s okay). The main goal is to have a good time. Relax, release your worries, and enjoy these yoga poses for 2!
1. Supported Sukhasana
How to:
- Start by sitting cross-legged with your back to your partner, ensuring your backs fully touch.
- Lean into each other, placing your hands on your knees to help relax your shoulders and keep them away from your ears.
- Pay attention to how your breathing aligns with your partner’s; take this chance to connect further through breath, conversation, or simply enjoying the silence together.
2. Facing Hero
How to:
- Start in a Hero’s pose, facing each other with your inner thighs and kneecaps touching.
- Lean forward while keeping your back straight, and place your hands on each other’s thighs with palms open.
- Gently press into each other’s thighs, being careful not to strain your knees.
- You can either close your eyes or enhance your connection by gazing into each other’s eyes.
- Begin to breathe together to create a shared rhythm.
3. Seated Twist
How to:
- Start in a comfortable position with your backs touching.
- Breathe in and feel your spine lengthen. As you breathe out, engage your core and twist to the right from your lower back while your partner twists in the same direction.
- Put your left hand on your right knee and extend your right hand back to rest on your partner’s left knee. Your partner mirrors this action.
- Turn your head to the right as if you see what your partner would know if they were looking straight ahead.
4. Double Tree
How to:
- Stand side by side with your partner, about 1 foot apart.
- Raise your inside arms straight up, turning them outward from the shoulders so your palms touch.
- Bring your outside hands together in front of you like a prayer position, but press your outside hand against your partner’s outside hand instead.
- Before moving into tree pose, check your posture – even with your inside arms up, your shoulders should stay relaxed and away from your ears. Try to press evenly through your palms so neither partner leans more than the other.
- Each partner then lifts their outside foot into tree pose, keeping the inside feet as the standing legs.
5. One-Legged Boat Pose
How to:
- Start in a half hero’s pose with your right knee bent, placing your right foot flat on the mat. Your partner should mirror you with their left knee bent and left foot on the ground.
- Reach out and hold each other’s hands in front of you.
- While holding hands, lean back to lift your bent legs off the ground at a 90-degree angle, pressing the soles of your feet together.
- Activate your core to keep your spine stable, then push your feet upward and together to straighten your legs.
6. Double Boat
How to:
- Start by sitting facing your partner with your knees bent and feet flat on the mat, toes touching theirs.
- Grab each other’s hands.
- Lean back as far as you can while holding hands, lifting your right foot (your partner’s left foot) off the mat so your legs form a 90-degree angle. Press the bottoms of your feet together.
- Once you feel steady, lift your other foot off the mat and press the soles together so all four feet are off the ground, pressing into each other.
- Engage your core and sit up tall as you both straighten your legs together, entering boat pose with your feet pressing against each other.
7. Standing Shoulder Stretch
How to:
- Stand facing your partner at a distance where your arms can reach out. Stretch your arms forward until your fingertips touch. (This is a starting point; you might need to adjust your distance.)
- Lift your arms straight up above your head. Turn your arms outward so your palms are facing your partner.
- As you exhale, start to bend forward. Place your hands on your partner’s back facing down when your torso is parallel to the ground at a 90-degree angle.
- Keep your head in line with your spine, looking down at the ground. If your heads are too close together, take a small step back. If they are more than a foot apart, move a bit closer.
- Press your palms into each other’s backs to help open the shoulders gently.
8. Standing Forward Fold
How to:
- Stand up straight, facing away from your partner, with your heels about 6 inches apart (keep your heels from touching – this allows your hamstrings and backside to move back a bit when you bend forward).
- Bend forward. Reach your hands behind your legs to grab the front of your partner’s shins.
9. Supported Backbend
How to:
- Stand facing your partner, with your toes just touching. If your lower back feels tight, keep your feet hip-width apart; if your back is flexible, bring your feet together.
- Grab your partner’s forearms.
- Breathe in as you reach up, then breathe out as you lean back – think of your back arching over a big beach ball instead of just bending to avoid straining your lower back.
- Move your hands closer to each other’s wrists to deepen the stretch.
10. Backbend Balance
How to:
- Stand up straight, facing away from your partner, with your feet hip-width apart and your heels touching.
- Reach back to grab your partner’s hands, keeping your inner elbows pointing forward. Ensure your grip is firm!
- Slowly lean forward, allowing your partners to pull away from each other to open up the chest.
11. Wide-Legged Standing Forward Fold
How to:
- Stand up straight, facing away from your partner, about 2 feet apart.
- Spread your legs wide. When you stretch your arms to the sides, your ankles should align with your wrists.
- Bend forward fully, allowing your head to hang down.
- Reach back to grab your partner’s arms, holding them near their biceps. It’s okay to be a bit higher or lower, but avoid holding onto the shoulder or elbow (don’t put pressure on joints!).
- Let go of any tension in your head. Allow the weight of your partner’s hands on your arms to help you go deeper. It’s even more fun if you make funny faces at each other.
12. Thread the Needle
How to:
- Start in a tabletop position close to your partner. Reach your inside arms toward each other until you can touch your forearms.
- Slide your outside arm under your inside arm, palm facing up. Lower your outside shoulder to the mat and turn your head to rest your ear and cheek.
- Extend your inside arm forward, pressing your palm into the mat above your head.
- Grab your partner’s hand on the floor.
- Avoid putting weight on your head; adjust your position to keep your neck and shoulder comfortable, using your partner’s grip to enhance the shoulder stretch.
- Allow your upper back to expand. Hold this position for 6-8 breaths. Release your hands to return to the tabletop position, then turn around to do the other side.
13. Seated Forward Fold
How to:
- Start seated on the mat with your legs stretched out before you. Keep your feet flexed so the soles touch each other.
- Bend forward while keeping your back straight, then let your head drop down as you reach back to hold your partner’s feet.
14. Reverse Warriors
How to:
- Start in Warrior II, facing away from one another. The outer edges of your back feet should be in contact.
- Keep the form of Warrior II intact. Ensure your front knee is bent at a 90-degree angle, aligned over the center of your front foot.
- As you exhale, raise your front arm up and back while sliding your back arm down your back leg to rest on your thigh.
- With your top arm, reach for your partner’s hand.
- Together, raise your joined hands upward.
15. Extended Side Angle
How to:
- Start in Warrior II, facing each other with the same foot in front (if your right foot is forward, your partner’s right foot should also be forward). When you stretch your arms out, your front fingertips should touch (you might need to adjust your distance, but this is a good starting point).
- Keep your legs in the same position and place your front palm on the mat just inside your front foot to move into an extended side angle.
- Reach your top arm up to hold your partner’s arm at the forearm.
- Use your partner’s grip to stretch your side body as you twist your torso upward.
16. Wide-Legged Boat Pose
How to:
- Start by sitting facing your partner with your knees bent and feet spread wide, keeping both feet flat on the mat and your toes touching theirs.
- Before you begin, picture this: you will move into Happy Baby Pose, sitting up, pressing your feet against your partner’s, and then extending your legs.
- Reach between your legs to grab your partner’s hands.
- Lean back to lift both feet off the mat, positioning your legs at about a 90-degree angle to press the soles of your feet against your partner’s.
- Activate your core for stability as you extend your legs into a straddle.
17. Seated Wide Legged Forward Fold
How to:
- Person 1 starts with their legs spread as wide as they can. Person 2 sits with their legs a bit closer, pressing their feet against the inside of person 1’s calves.
- They hold each other’s hands while Person 2 leans back to pull Person 1 forward.
- Person 2 will lean back until they are lying on the ground if they can.
18. Intertwined Reverse Prayer
How to:
- Stand in the hero’s pose right next to each other, ensuring your thighs are touching.
- Stretch your arms to the sides, being careful with your inside arm to avoid hitting your partner. Rotate your triceps forward so your palms face you.
- For the inside arm, the shorter person should bring their arm down, while the taller person should bring theirs up.
- Bend your arms at the elbows so your palms come together behind your back in a prayer position, with the inside arms intertwined.
- Slide your shoulder blades away from your ears as you press your palms together to open up your collarbone.
19. Double Side Plank
How to:
- Start by getting ready for a side plank, facing away from each other and about 6-12 inches apart. Person 1’s feet should align with Person 2’s wrists.
- Push down with the bottom hand to raise into the plank while diagonally reaching your top arm to connect with your partner’s arm.
- Look at your fingertips.
20. Seated Forward Fold and Supported Backbend
How to:
- Start in the staff pose, facing each other, with your backs touching and legs extended in front.
- Lift your arms and hold your partner’s hands.
- Person 1 leans forward into a seated forward fold while holding Person 2’s hands.
- As Person 1 bends forward, Person 2 remains connected to Person 1’s back, allowing the upper body to stretch and the chest to open.
- Person 2 can gently press their heels into the ground to add pressure to Person 1 or adjust their position if needed.
- Remember to breathe, as this is a deep stretch for both.
- Slowly return to a seated position and switch roles. This can also become a flow: inhale to sit up, exhale to fold over Person 1, inhale to sit up, exhale to fold over Person 2.
Conclusion: What’s Important to Know
Couples yoga is not just a typical wellness practice for the mind and body; it’s an excellent way to deepen your relationship and enhance the bond between loved ones. It encourages better communication, stronger trust, and connection, all while offering numerous benefits for personal growth.
FAQ’s:
What are the benefits of yoga poses for 2?
There are many benefits of partner yoga! 2 people yoga poses can enhance communication, better posture, deepen connection, build a sense of community, improve balance, increase flexibility, and even improve respiration, energy, and vitality.
What are some easy yoga poses for 2 for beginners?
Seated wide-legged forward fold, seated forward fold, standing forward fold, and doubletree are some easy 2 person yoga poses.
How can couples yoga positions improve balance and coordination?
Yoga poses for 2 involve working with someone else, which helps you stay balanced and stable. This practice can enhance your overall balance and coordination.
What safety tips should I follow for partner yoga poses?
Safety tips for two people yoga poses are to warm up before practicing, communicate openly with your partner throughout the practice, use a yoga mat or soft surface to practice on, begin with simple poses, listen to your body, and respect your limits.
Can kids or families try two person yoga poses?
Yes, kids and families can practice these yoga poses together. They promote teamwork and communication, making it a fun and healthy activity. For children, do not start with hard yoga poses for 2, first help them work their way up.
What are the differences between acro yoga and yoga poses for two people?
Acro yoga poses for two is a form of partner yoga that includes acrobatic and aerial poses. Classes usually begin with poses on the ground and finish with a flying pose.
What are some advanced partner yoga poses?
Some advanced poses include double plank, flying bow, double dog poses (A and B), star pose, and double wheel pose.
