Yoga is often seen as a solitary practice which is practiced for nurturing mindfulness, flexibility, internal bliss, and strength. However, asanas become much more fun and interactive when practiced with a partner, especially with a good friend. This can transform your basic yoga session into a more playful and deeply bonding experience. The Yoga Poses For 2 People is often called Partner Yoga and includes a beautiful fusion of trust, shared energy, and movement.
In today’s hustle and bustle of life and a screen-dominated world, you might crave for some quality time with your close friends and family members. What is a better way to reconnect with them other than an uplifting yoga session together? In this article, you will learn about 13 yoga poses that require two people and are not only accessible but also perfect for boosting your overall wellness, friendship, and laughter.
Helpful Tips Before You Start
Yoga for two people is going to challenge you in different ways and will also allow you to deepen your flexibility and balancing. This will improve your connection with each other and will undoubtedly strengthen your bond with your partner. Before you dive in with your friend to a 2 people yoga session, understand these important points.
- Open Communication: Make sure to communicate properly and openly with your partner about any stress, injury, or boundaries. Remember that yoga is all about connecting with yourself and your surroundings and not about pushing yourself beyond limits.
- Start Slow: Warm up nicely starting with some gentle stretches and sun salutation routine. This will help your muscles to open up, resulting in better posture while performing the asanas.
- Match Energy Levels: Align with your partner’s pace and mindset while practicing asanas as it will give you a smoother experience.
- Be Playful and Patient: You don’t have to worry if your poses are not as perfect as Instagram. Partner yoga is supposed to make you feel lighter, supported, and encouraged. Just laugh and enjoy the whole process without worrying.
With these tips you will be ready to experience the benefits and power of partner yoga. Let us now understand the 13 most accessible and fun shared movement yoga poses to try out with your friend.
1. Seated Cat-Cow Pose
Image Source: X
Seated cat-cow pose is also referred to as Bitilasana-Marjaryasana Variation. It is a gentle way to begin your partner-yoga session. This yoga pose will help you both to synchronize your breathing and bodily movement perfectly, ultimately setting the tone for proper connection.
How To Do-
- Sit cross-legged and hold each other’s forearms lightly.
- As you will inhale, arch your back and lift your chest to look in the upward direction. This will be your cow pose.
- Now, while exhaling, round your spin and tuck your chin to draw your belly in. this will be your cat pose.
- Repeat this movement for 5-10 rounds and sync your breath accordingly.
Its Importance: Seated Cat-Cow pose is a simple variation that increases your spinal flexibility and calms your nervous system. It is a great ice-breaker and a calming way to start your yoga journey with your partner and doesn’t require much strength.
2. Double Tree Pose
Image Source: Artofliving
Vakrasana or Double Tree Pose is an extremely fun and challenging yoga pose for both of you. It symbolizes physical as well as mental stability and builds trust between you and your partner.
How To Do–
- Both of you need to stand side by side with your inner arms placed around each other’s waist.
- Place the inside of your feet firmly to the ground and lift the outside of your one foot placing it on the inside of your other leg’s calf or thigh.
- Raise your arms and press the palms together above your head to maintain the balance.
Its Importance: The Double Tree Pose is beneficial in enhancing the balance of your body while strengthening your core and legs. It also teaches you to cooperate and coordinate with the surrounding, which makes it a charming pose for real-time bonding between you and your partner.
Types of Yoga: A Guide to the Different Styles
3. Partner Forward Fold
Image Source: Supersoul Yoga
Partner forward fold yoga pose is a nice way to give a good stretch to you and your partner’s hamstrings, back, and calves. This is the best pose for deepen your flexibility and muscle strength, especially when performing with a partner.
How to Do-
- Sit while facing your partner and keep your legs in a straddle position.
- After this, lean forward to grab your partner’s hand and rock back and forth to feel the stretch.
- If this is difficult, then bend your knees slightly or widen your stance to make it easier to stretch.
- Switch the position back and forth after a few breaths.
Its Importance: Partner forward fold is beneficial in stretching your hamstrings and relaxing your lower back muscles while building trust between you and your partner. This push and pull dynamic will elevate the flexibility in your body and will relax your entire soul.
4. Double Downward Dog
Image Source: Flickr
Double Downward dog is one of the most interactive and playful yoga poses that you can try with your partner. This will help you in real-time bonding and forming deeper connections with each other.
How To Do:
- First person will form a downward facing dog position
- The other person will be standing a few feet behind and placing their hands on the floor
- Carefully, the second person will step their feet onto the hips or lower back of the first person, which will form a double downward dog pose.
- This should be attempted carefully and under some expert guidance as it can cause injury if not performed correctly.
Its Importance: The double downward dog yoga pose is a visually stunning asana to perform and looks Instagram-perfect. Along with this, it also focuses on strengthening your arms, legs, and shoulders while building confidence in both the partners.
What Is Hatha Yoga And Why Do You Need It?
5. Partner Boat Pose
Image Source: wellandgood
Partner Boat Pose, also known as Navasana is a super fun and giggly yoga pose to practice. If you are looking for something light and silly along with focus on your core, then this is the perfect yoga pose to consider.
How To Do:
- Sit while facing each other and keep your knees bent as well as feet flat on the floor.
- Hold each other’s hands on the outside of your legs and bring the soles of our feet together.
- Lift them up off the ground and straighten your legs to form a “W” or a “V” shape, while engaging your core.
Its Importance: Partner Boat Pose is beneficial in boosting your overall balance, create positive energy, and toning abdominal muscles. Along with this, you will get to have sweet emotional moments with your friend while performing this yoga pose together because of the eye contact and coordination.
6. Double Plank Pose
Image Source: Mindfulbrowsing
Plank pose single-handedly is an effective yoga pose for strengthening your core and adding a partner to this asana is going to add the required balance, which will make it even more challenging. It is perfect if you and your partner are looking for some adventurous and challenging yoga poses to try.
How To Do:
- First person will start with the regular plank position.
- When ready, the other person will grab both the ankles of their partner.
- After this, the other person will place their feet on the base partner’s shoulders one at a time.
- Avoid stepping directly to the spine of your base partner and engage your cores.
- Try holding this position for 30 seconds or 1 minute initially and increase the time period according to the comfort of your bodies.
Its Importance: Double Plank pose is a challenging yoga asana that requires proper coordination, trust, and strength. It will tone your abdominal area along with enhancing communication between you and your partner.
How To Do Chair Pose (Utkatasana Yoga)
7. Back-to-Back Chair Pose (Utkatasana)
Back-to-back chair pose is also referred to as Utkatasana and is excellent for building endurance as well as trust between you and your partner.
How To Do:
- Stand while facing your back to each other and walk your feet out
- Bend your knees to lower in a seated position
- Press your backs against one another and position firmly in order to give support.
- Hold this pose for a minimum of 30 seconds and increase the time period accordingly.
Its Importance: Utkatasana is beneficial in strengthening your glutes, back, and thighs. Additionally, it teaches teamwork and builds patience within you.This pose strengthens the thighs, glutes, and back. It also builds patience and teamwork.
8. Double Camel Pose
A double camel pose is also known as a variation of Ustrasana. It is a heart-opening yoga pose that will feel deeply relaxing to both you and your partner along with being Instagram-perfect.
How To Do:
- Keep your knees hip-width apart and kneel back to back.
- Now place your hands on your hips and lean backwards slowly until your head is touching or resting at the shoulder of each other.
- You can also link your arms or reach out for one another’s hands for support and balance.
Its Importance: double camel pose opens your front body, shoulders, and chest while fostering vulnerability and emotional intelligence.
9. Flying Superman Pose
The flying superman pose is a showstopper and loved by all. It is a combination of yoga pose and acro balance movements that is going to make you feel like you are a superhero.
How To Do:
- The first partner will lie down on their back and keep the knees bent.
- Then the other partner is going to place their hips on the feet of the first partner while holding their hands.
- Then the first person will slowly extend and lift their legs while the second partner will fly into the air like a flying plank.
Its Importance: This pose requires full trust in both the partners and exhilaration. It looks astonishing in the pictures and also strengthens your arms, core, and legs.
10. Partner Twist Pose
Image Source: Fistri Yoga
A partner twist pose is a gentle way to twist your spine in order to facilitate detoxification and internal harmony.
How To Do:
- Both the partners need to sit cross-legged with their back facing each other.
- Inhale and raise your arms and while exhaling twist your body to the right.
- While twisting, place your left hand on your right knee and your right hand in the knee of your partner.
- Stay in that position for a few breaths and then switch sides.
Its Importance: Partner twist yoga pose is useful in improving your spine’s flexibility. It also elevates your digestive system and calms the nervous system. Twisting your body in sync with your partner will help you incorporate unity and shared awareness during your yoga session.
11. Double Warrior II
Image Source: Fistri Yoga
Double Warrior II or Virabhadrasana II is an amazing yoga pose which helps you stand strong together and cultivate internal grounding.
How To Do:
- You and your partner need to stand back-to-back.
- Step your right foot forward and keep your left foot back into the warrior II pose.
- Then, stretch your arms in line with your shoulders, look forward, and keep your back leg firm.
Its Importance: Virabhadrasana II pose is useful for strengthening your lower body along with incorporating resilience within you and your partner. It improves concentration and reminds you that you are not facing the challenges of life alone.
12. L-Sit Lift
L-Sit Lift is a beginner-friendly and playful yoga pose that helps in strength building as well as core power.
How To Do:
- Both you and your partner should sit facing each other and keeping your legs straight out.
- Now hold each other’s forearms firmly
- On the count of three, both should try to lift your legs and hips off the ground with the help of your core and arms.
Its Importance: L-Sit Life is a useful pose that focuses on toning your abs, building upper body strength, and adding a fun twist to the yoga session with your partner.
13. Partner Savasana (Relaxation Pose)
Image Source: CNN
After all the heavy movements and dynamic poses, it is time to rest down and unwind with the help of Relaxation Pose, also known as Partner Savasana.
How To Do:
- Both should lie down next to each other or head to head while closing your eyes and resting the hands by your sides.
- Breath slowly and gently while focusing on calming down your entire body.
Its Importance: Partner Savasana is said to be the ultimate relaxation yoga asana after a hectic session. Including a friend in this can enhance your connection with them and is a beautiful way to conclude your shared experiences of partner yoga.
Yoga with a partner, especially a friend, is more than just stretching out your body. It is about the shared fun, experiences, laughter, personal growth, and vulnerability. These 13 poses are quite fun and easy to practice and are going to improve your bond with your partner. These will create an opportunity to explore the yogic spirit with your friend in a meaningful way. So next time you and your close ones require a boost of happiness, grab your mats and get started with some poses of partner yoga.
