Performing yoga postures in pairs is called partner yoga or yoga for couples. When there’s even more acrobatics involved, it’s called AcroYoga. Practicing with a partner or friend can be a fun way to strengthen your relationship on and off the yoga mat while improving flexibility, balance, and posture.
Partner yoga has many health benefits, including mental and physical ones such as stress reduction, increased muscle tone, and improved breathing.
In this article, we’ll look at yoga postures for two, from beginner to advanced levels. Whether you’re a seasoned yogi or just starting out, you’re sure to find something to suit you.
Yoga Postures for Two: Warm-Up :
As with any form of exercise, you need to warm up your muscles before attempting the yoga postures for two presented in this article. Cold muscles should never be stretched, as this can lead to injury. What’s more, warm muscles are capable of stretching a bit more! You don’t need to do anything intense or sophisticated, just 5-10 minutes of exercises like jogging, star jumps, heel kicks or skipping to get the blood flowing through your body.
Easy Two People Yoga Poses:
In this section, we’ll cover some basic Two People Yoga poses that are suitable either as yoga poses for beginners, or, for more advanced yogis, as warm-up poses before moving on to more challenging poses.
1: Double Tree Pose:
Many 2 person yoga poses are modified versions of single-person poses. Doubletree pose is a variant of tree pose (Vrksasana), suitable for beginners. It’s an excellent starting position for people new to yoga.
In this standing posture, each partner balances on one leg. Partners hold each other with one or both arms, which improves stability. Hold the pose for several seconds to balance each other.
2: Double Standing Forward Fold:
The seated spinal twist (Ardha Matsyendrasana) can be performed or with a partner. It’s also known as the half lord of the fishes. It’s a seated posture that stretches the sides, back, and neck. If you sit at a desk all day, this posture can relieve tension in your spine.
Two partners sit against each other, back to back, in an easy position (Sukhasana). Each partner stretches to one side, holding onto the other’s knee or hand. This gently twists the back and stretches the sides.
3: Seated Forward Bend:
Seated forward bend (Paschimottanasana) is an exercise suitable for beginners. Also known as an intense back stretch, it targets the hamstrings, calves and back.
Performing this posture with a partner can intensify the stretch. Partners assume the posture facing each other, seated next to each other. They straighten their legs and press their feet together. Then, holding each other by the arm, they alternately lean forward to deepen the hamstring stretch.
4: Double Downward Dog:
Downward Facing Dog (Adho Mukha Svanasana) is a yoga posture for many new yogis. It is an inverted posture that targets the hamstrings and calves. Performing this posture with a partner can be a little more challenging.
In these Two People Yoga poses, one partner assumes the downward dog position. The other partner balances on his L-shaped hands, placing his feet on his partner’s back. This stretches the upper body and strengthens the shoulders. Partners can alternate positions to stretch the whole body.
5: Chair Pose for Two:
Stand back-to-back with your partner, feet hip-width apart, then slowly move your feet forward and lean against your partner’s back for support. If you feel comfortable, you can intertwine your arms for added stability. The next part will require communication to make sure you’re in tune with each other. Slowly squat down into the chair position. You may need to spread your feet further apart to get into the chair position. Keep pushing each other’s backs to ensure stability. Hold this position for a few breaths, then slowly come up and pull your feet in.
Conclusion:
When practicing yoga postures together, communication with your partner is essential. One of you may be more advanced than the other, so listen to each other’s directions so that no one gets hurt. Yoga for two is not a competition, but rather a bonding experience that can help you deepen your personal relationship and experience of yoga.
