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Yoga is a wonderful practice that can be enjoyed with a partner. When practicing yoga with someone else, you have the opportunity to deepen your connection, support each other in your practice, and have fun while working towards your health and wellness goals. Whether you’re a seasoned yogi or a beginner, there are many yoga poses for two people.
These poses can range from simple and restorative to challenging and dynamic, providing a range of physical and mental benefits. It’s important to remember to approach each pose mindfully, with proper form and alignment, and to communicate with your partner to ensure that both of you are comfortable and safe throughout the practice.
Benefits of Two Person Yoga Poses
Yoga for two people is a practice in which two people perform yoga postures together, usually with one person supporting or balancing the other. This type of yoga provides an opportunity for partners to connect physically and emotionally, building trust, and communication. It can be a fun and challenging way to deepen your yoga practice and strengthen your relationship with a friend or partner.
- Improves Communication: Doing yoga together requires clear communication and trust, helping partners to build deeper connections and better understand each other’s strengths and limitations.
- Builds Trust: By physically supporting and relying on each other in various postures, partners can build trust and confidence in each other.
- Increases Flexibility and Strength: Partner yoga postures often require each partner to support and balance the other, leading to increased flexibility and strength in both partners.
- Offers a fun way to practice yoga: Doing yoga together with a partner is a fun and entertaining way to practice yoga, making it less intimidating and more enjoyable.
Easy Yoga Poses for Two People
Here are some easy yoga poses for two people, suitable for beginners:
1. Partner Seated Twist (Marichyasana 3)
To perform the pose, both partners sit facing each other with their legs crossed, the soles of their feet touching. They then hold hands and take turns twisting their torso away from their partner. As one partner twists, the other helps to deepen the twist by gently pulling on their hand. Each partner should hold the twist for several breaths before releasing and switching roles.
This pose can help to improve flexibility in the spine, hips, and shoulders, as well as increase relaxation. It also promotes communication and connection between partners as they work together to deepen the twist. It is a gentle and accessible pose that can be performed by people of all ages and abilities.
2. Seated Cat-Cow (Marjaryasana-Bitilasana)
“Seated cat-cow” is a yoga pose typically performed in a seated position, usually on a yoga mat. The pose involves alternating between arching the back (cat pose) and rounding the back (cow pose), moving the spine in opposite directions. This pose helps to increase mobility and flexibility in the spine and can also help to relieve stress and tension in the back. When performed with a partner, both partners can perform the pose together in synchrony, adding an element of balance and coordination to the practice.
3. Partner Downward Facing Dog (Adho Mukha Svanasana)
To perform the pose, both partners start on all fours, facing each other. They then take turns moving into the downward-facing dog pose by lifting their hips toward the ceiling and straightening their arms and legs. One partner’s feet should be resting on the other partner’s back, while the other partner’s hands should be pressing down on their partner’s feet. Each partner should hold the pose for several breaths before switching roles.
4. Partner Child’s Pose (Balasana)
Partner Child’s Pose is a gentle and restorative yoga pose that can be performed by two people to deepen relaxation and improve flexibility. This pose is ideal for couples, friends, or even family members who want to practice yoga together and connect on a deeper level.
In the partner child’s pose, both partners start on all fours, facing each other. They then take turns moving into the child’s pose by lowering their hips back towards their heels, stretching their arms out in front of them, and resting their forehead on the floor. One partner should be resting their chest on the other partner’s back, while the other partner should be pressing down on their partner’s back. Each partner should hold the pose for several breaths before switching roles.
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5. Partner Warrior 1 (Virabhadrasana 1)
Double Plank Partner Yoga poses for 2 performing various yoga poses while working together. The partners perform these poses while facing each other in a plank position. This type of yoga helps to build trust, communication, and teamwork between partners. It also strengthens the core, improves balance and stability, and promotes body awareness. Some common double plank partner yoga poses include the Double Plank Push-Up, the Double Plank High-Five, and the Double Plank Leg Lift.
These poses require both partners to coordinate their movements, work together to maintain balance, and provide support to each other. Double Plank partner yoga is a fun and challenging way to improve physical and emotional well-being while connecting with another person.
6. Warrior 2 (Virabhadrasana 2)
Warrior yoga poses 2 is a dynamic and energizing yoga pose that strengthens the legs, hips, and core. This pose opens up the hips and improves balance, making it a great pose for building strength and stability.
To perform Warrior 2, start by standing with your feet hip-width apart. Then step your left foot back and turn it out to the side, while your right foot remains facing forward. Bend your right knee and extend your arms out to either side, with your right arm reaching forward and your left arm reaching back. Hold this position for several breaths, feeling the stretch in your legs and hips. Then release and switch sides.
7. Tree Pose (Vrksasana)
Tree Pose is a yoga pose that involves balancing on one foot while lifting the other foot and placing it on the opposite thigh. The pose is called Tree Pose because it resembles the shape of a tree, with the raised foot representing a branch and the standing leg representing the trunk.
In tree pose yoga, one partner stands with their feet together, while the other partner stands with one foot resting on the standing partner’s thigh. The standing partner should then place their hands on the hips of the other partner, who will lift their foot off the ground and place it on the standing partner’s inner thigh. The standing partner should help to steady their partner as they balance on one leg. Both partners should hold the pose for several breaths before switching roles.
8. Flying Superman Partner (Viparita Shalabhasana)
Flying Superman Partner Yoga is a fun and challenging 2 person yoga poses that requires teamwork and trust between partners. The pose involves one partner acting as the “Superman” and the other as the “base”.
To perform the pose, the base partner starts in a low lunge position with their hands on the ground. The Superman partner stands behind the base and wraps their arms around their waist. The base then slowly rises up into a standing position while the Superman supports their weight. The Superman should then slowly lift the base off the ground, extending their arms and legs to mimic the iconic Superman pose.
9. Temple Pose partner Yoga (Natarajasana)
Temple pose is a partner yoga pose that requires two people to work together in synchrony. Here are the steps to perform this pose:
Start by standing facing your partner, both of you with your feet hip-width apart. Interlock your fingers and raise your arms straight up above your heads. Your palms should be facing each other.
Both partners should lean backwards slightly and gaze towards the sky. Keep your back straight and arms extended. Next, both partners should slowly bend their knees and lower their hips to the ground. As you both sit down, your legs should spread out wide, forming a temple-like shape. Your partner should lean back and rest their back on your legs, while you support their neck and head with your hands. Breathe deeply and stay in this position for as long as you are comfortable.
To exit the pose, both partners should slowly straighten their legs and return to a standing position. Partner Seated Forward Bend, also known as Partner Paschimottanasana, is a yoga pose that requires two people to practice together. This pose is a gentle and restorative stretching exercise that increases flexibility and promotes relaxation.
To perform this pose, both partners sit facing each other with their legs stretched out in front of them. They then reach out and grab each other’s hands, keeping their arms straight and their spines straight. Slowly, one partner leans forward, leading the other partner forward as well. Both partners bend at the hips, bringing their heads towards their legs, stretching the entire back of the body.
The partner who is stretching should breathe deeply and focus on relaxing the entire body, letting gravity do the work. The partner assisting should keep their arms straight and support their partner’s weight without pulling or pushing.
11. Partner Warrior 3 (Virabhadrasana 3)
Stand facing each other and step apart with one foot about 3-4 feet. Lean forward with the arms extended in front and lift one leg behind you, keeping it straight. Hold onto each other’s forearms for balance and hold the pose for several breaths. This pose requires strong balance and core stability and helps to strengthen the legs, back, and core muscles.
Partner Boat Pose, also known as Navasana in Sanskrit, is a fun and challenging yoga pose that is performed with the help of a partner. It is a balance pose that strengthens the core, improves coordination, and promotes teamwork.
To perform Partner Boat Pose, both partners start by sitting face-to-face with their knees bent and their feet touching each other. Both partners then extend their legs and lift their arms to form a V-shape with their bodies, creating a “boat.” They should keep their backs straight and their core engaged.
The partners then hold hands, with one partner leaning back to balance on the other partner’s feet. The partner who is leaning back should keep their arms extended and their gaze focused on a point in front of them. The other partner should keep their arms and legs steady and support the weight of their partner.
Partner Boat Pose can be made more challenging by holding the pose for longer periods of time, or by adding a pulse or a bounce. The partners can also switch positions so that each one gets a chance to lean back.
13. Partner Camel Pose (Ustrasana)
Partner Camel Pose, also known as Ustrasana, is a deep backbend yoga pose that is typically performed with a partner. In this pose, one person acts as the base and the other as the bender.
The base person starts in a kneeling position with their hands on the floor and their knees hip-width apart. The bender, who is facing the base, starts in a kneeling position with their hands on the base person’s hips.
The bender then arches their back and slowly lowers their head to the base person’s lower back. The base person supports the bender by keeping their hands on their hips. The bender then reaches their arms behind them and grasps the base person’s ankles or feet.
Both partners work together to create a deep backbend and to maintain balance. The bender should focus on breathing deeply and relaxing their neck and lower back. The base person should also focus on maintaining balance and keeping their hands steady on the bender’s hips.
14. Partner Pigeon Pose (Eka Pada Rajakapotasana)
To perform the pose, one partner starts in a downward-facing dog position, while the other partner kneels behind them. The kneeling partner then brings one leg forward and places the ankle on the opposite thigh, moving into a lunge position. The downward-facing dog partner then lowers their upper body onto the bent knee of the lunge partner, resting their head on the ground. The lunge partner then lifts their arms and holds onto the downward-facing dog partner’s hips to help deepen the stretch. Each partner should hold the pose for several breaths before switching roles.
15. Partner Half Lotus Pose (Ardha Padmasana)
To perform the pose, both partners sit facing each other with their legs crossed. One partner lifts their right leg and places their foot on their left thigh, while the other partner does the same with their left leg. They then hold hands and lift their arms overhead, creating a gentle stretch in their spine. They should hold the pose for several breaths, focusing on their breathing and maintaining their balance.
These are just a few of the many easy yoga poses that can be done with two people. They are a great starting point for beginners and provide a fun and supportive way to begin your yoga practice. Remember to practice each pose mindfully, with proper form and alignment, and communicate with your partner to ensure that both of you are comfortable and safe throughout the practice.
It is important to remember to be gentle and avoid over-stretching in any pose. If you feel any discomfort or pain, it is best to stop and return to a more comfortable position.